Before leaving for NJ/NY last week to train with Master, I wanted to make sure to make the absolute most of the training time up there, so over the past few weeks I had ramped up both my strength endurance activities, as well as generally the high intensity cardio (heavy swings, sprawls*, drills like rotational lunges, and things that nearly have me falling on my face like a whole bunch of snatches then a quick lap around a track x4 etc).
For whatever reason it seemed like we all had a bit of extra energy to burn off this week, so I planned a real fun one. Part challenge, part skills, part mobility, with a little extra dose of extreme cardio (it is if theswings are heavy enough). I am super proud to report that my little band of buddies are so advanced at this point that everyone who showed up on Tuesday did their heavy swings with the . And we ONLY do legit swings on my watch, so the amount of sheer power generated by this small training group is very off the charts.
This wasn't just an excuse to make a silly graphic, I promise.
Forgot to share this one from a recent advanced fun session -- we did this one with fairly heavy, but never compromising form.
We started with a Primal Move warm up then went through thefrom Paul Wade (good stuff -- , l-sit, twist). Did a quick 20 swings with a moderate sized the proceeded with 5 rounds of this interesting combo, resting as necessary:
- 3 dead hang pull ups immediately followed by 3 per side military presses
A Sunday Funday Workout Outdoors with Kettlebells, Ultimate Sandbags, and a NEW? Ab exercise (with Video)
After doing a whole lot of computer-based work this past weekend, on it was time to catch up with a little Sunday Funday type workout. It was going to be fairly advanced, but that's not a bad thing...
After a Primal Move warmup we got right into it by setting a timer for 5 minutes and grabbing the appropriate particulars for the updated RKC testing requirements. It's fun to remember years ago being really nervous about the test, and thinking about how much steady progress I've made since then, even when I weighed into the smallest class, I would completely stress out about the test using the . That's not to say that the test is not formidable in any way, because it is... a hand switch could go wrong, or nerves could get you, it's always best to be prepared, and not to underestimate it, but it no longer freaks me out like it used to. It's also good to know that I can do it with the correct for my weight class now ( ) as essentially an--admittedly intense--"warm up".for the test-- 100 snatches in 5 minutes... check out the
Following that exercise in sweat (this is Florida after all) we got out theand worked through some basics with the somewhat light "Power" bags to get in the right frame of mind:
This past Thursday we revisted a new version of an older workout on this site. In the course of assessing what needs to be upgraded on here (don't worry this is only going to ADD to the experience, not subtract from it), I've been having fun looking at a lot of the older content, seeing what needs to be updated etc. Also, after finding out that over 1/3 of you read or visit the site via mobile devices (phones and tablets) I'm taking that into account for the next rendition of GiryaGirl.com ! :) It's pretty exciting stuff, and I've been having a lot of fun picking some of the best minds in the business about this--from the nerd and coding side... there's a lot that's different about this site from the architecture side than most "fitness blogs" out there, and the new version will be a much greater expression of the immense power lurking "under the hood" so to speak.
Anyway this quasi-vintage number has been updated to suit a mixed-levels (intermediate-advanced) while keeping timed sets. How we use timed sets = getting quality reps in, while we all finish sets at the same time as a group. This is especially good for mixed levels as no one gets left behind and no one gets ahead (and bored). This workout does well with 2, one a little lighter (for halos, crush curls etc) and a moderately heavier one for swings and squats...