I’m irregular with the training recaps even though I keep asking you to log on and list times, loads, etc. I will get better. Starting now.
Two lessons from today.
#1: Do Not Cheat Yourself Out of Something New!
9 out of 10 chances that these movements are new to you. New things are hard. New things are scary. New things aren’t comfortable. And you know what? They’re going to stay hard, uncomfortable and scary until you take the time to really learn and accept the new things. A kettlebell snatch isn’t an easy movement to learn, let alone achieve a high level of proficiency at. Athletes spend years and years perfecting their technique. But it doesn’t take years and years to learn an operable snatch. Push through the unknown and unfamiliar. Get familiar and then get on with the business of getting better.
#2 Work to Your Ability!
I can almost guarantee I’m going to sound like a broken record on this for the next 6 months or so. The tempo of class is like a siren’s song. It drives you forward. It dares you to push harder and faster. It challenges you to push the envelope of your own abilities. And that’s a good thing. It’s good so long as you remember to listen to your body. Push it, but stop when you need to. Exceed expectation, but keep an ear to the ground and listen to the messages your body is sending you. Stop for a breath. Stop for hydration. Then MOVE! Stop only as long as you need. In taking care of yourself, do not get lulled into resting until everything is comfortable, butterflies and unicorns again. Rest just enough to get your wind back for another rep, to refocus on the technique you may have just been letting slip, to quiet the “can’t” in your head and get back to the business moving.
Awesome work folks. Congratulations to Edna and Mary, two rookies that came from behind in an awesome sprint across the finish line in today’s last event. For the effort, I’m looking forward to seeing them at Body Dynamics studio for the two free small group training sessions they won. Awesome work. Kayla and Michele…dude. So close.
See everybody on Tuesday at 7am and 6pm in Kapiolani.
If you want to reserve a space in the small group (semi private sessions) training, email me at jt@movefitness.us to reserve a space. Small group is every M/W/F at 12pm, 2pm & 6pm.
Over 4 rounds, the double pump reps remain the same. All others in crease by 5 reps each rnd. Beginner men/women look at starting with a 12lbs/8lbs med ball and a 16kg/12kg kb. Advanced people you might want to start around 20lbs/16lbs (for men/women) and 24kg/16kg. Whatever you decide listen to your body and make adjustments if you need. Be safe. Record times and loads.
And now for something completely different. A while back I posted up a video about making your own indian clubs out of plumbing parts from Home Depot. That video can be found here.
Well as promised, they’re back. If you haven’t made the initial investment, I promise you won’t regret it. I’ve had a complete blast integrating these things into my training over the past few months. Here’s the first video and a couple of movements to get started with.
I hope you didn’t take too much time off in the interim. You’re going to need the aggregate conditioning of a sustained program for this one. That being said, here’s the suggested loads. Remember, all suggested loads are suggestions. Train at your own level and listen to your body. Push, but know when not to push any further.
Experienced men/women: 115#/65#
Intermediate men/women: 95#/45#
Beginners: 55#/30#
Sprint .25mi
15 Barbell Hang Power Clean & Jerk
Sprint .5mi
20 C&J
Sprint .75mi
25 C&J
Sprint 1mi
30 C&J
Record time and loads. All runs are to be completed at 1% incline. And if you’re not too shy, post your results on the comments page so the community can start to see where everyone is in relation to everyone else .
This one’s a total blast from the past, way past. Think black and white silent films, old timey strong men in leopard print unitards and handlebar mustaches. Everything old is new again. These guys were actually on to something….
Listen to your body and choose your loads carefully. Suggested loads for experienced women, 65# for thruster and 16kg for SHDP, experienced men, 95# thruster and 24kg SDHP. If you need less, go less. If you need rest, take it, but only as much as you need to keep forging on. Record your loads and time.
10 reps each, 9 reps each, 8 reps, 7 reps…1 rep
Thrusters
Box Jumps
SDHP
200 rope jumps b/t rounds. If you can do double unders, sub 30 double unders for the 200 single jumps.
8 weeks ago this walked in my door. Inga Schlingmann came to me as a very driven competitor with a very specific goal in mind: A crown and a scholarship from the Miss NY pageant. Someone looking for the pinnacle of aesthetic goals, the pageant queen body, found her way to me, one of the loudest voices against aesthetic based training that you’ll ever hear.
I told her she was going to be a case study. I told her through careful, systematically progressed application of athletic performance based training I would get her to where she wanted to be. She looked at me skeptically, at first.
I told her we were going to stand her on her feet, turn our backs on machines and modalities that are supposed to break the body down into disparate parts and that we would do things she’s been told are contraindicated and just plain crazy for people chasing goals such as hers. She said she trusted me.
I told her that through timed speed rounds and cumulative load goals the aesthetics were going to become secondary, a byproduct of her process. I told her to ignore the mat pilates and lettuce leaf diets the other girls were following. I told her that for these 8 weeks, we’re not going to curl a single dumbbell or even look at the abduction machine, that you’re going to deadlift, clean, throw and otherwise move heavier loads in complex ways that conventional “bikini body” programs would deem ludicrous. She seemed a little nervous.
I told her that we were going to use kettlebells and power based movements that engaged her entire body and force it to work together as a single unit, that
her muscles were going to scream and she was going to swear to me I was making her legs HUGE!
She did. But she persevered.
8 weeks later this walked across the stage at the 2010 Miss New York Pageant in Albany.
Training like a sprinter, conditioning like a competitive contact sport athlete Inga walked away with a top 5 spot a scholarship and a pageant queen body.
After a little more of an extended break than I’d prefer, we’re back!!
First off, a big congratulations to Inga Schlingmann who’s been training with me for the last while. After 8 weeks of training harder than she probably ever though possible, Inga finished in the top 5 at the 2010 Miss New York Pageant. For anyone that still doubts this kind of training leads to not only increased fitness & performance levels, but to even the most stringent of aesthetic goals…here you go.
Inga, congratulations. You did some amazing work in a very short amount of time.
Now it’s your turn. WORKOUT OF THE WEEK
Refer to the videos below for instruction. Record time to completion and loads. Above all else, be safe and operate according to your abilities. Listen to your body folks.
I’m irregular with the training recaps even though I keep asking you to log on and list times, loads, etc. I will get better. Starting now.