Training today was a kettlebell session designed to complement my current running training.
The session focussed on high work capacity sets, core and upper body strength along with a metabolic conditioning set to finish.
Heres how it went:--
Kettlebell Clean / Kettlebell Snatch Super Set - 20kg Bell
Perform 10 reps of cleans then snatches with right hand, repeat for left.
Perform 9 reps as above without rest, then 8, 7, 6 etc until 1 of each is done.
Total work time - 12 minutes
Kettlebell Bent Press
12kg * 5/5
16kg * 5/5
20kg * 5/5
20kg * 5/5
Goblet Squat / Windmill Super Set
24kg Bell 15 squats / 6 windmills each arm
Repeat for 4 sets
Bulgarian Bag Spin / 24" Box Jump
17kg Bag - 10 spins each way / 10 box jumps - repeat for 5 sets without rest.
Great session today, very enjoyable and took just under the hour.
Monday, 28 November 2011
Friday, 11 November 2011
Example Meditation to Develop Visualisation Skills and Relaxation
Further to my previous blog post about the Power of Meditation I wanted to provide an example of a meditation that I have used extensively when I was learning how to master this hugely powerful skill.
The purpose of the meditation outlined below is to practice and develop ones ability to use visualisation while at the same time promoting deep relaxation.
When first learning to meditate it is important to use visualisation within your meditation as this serves to provide a point of focus for the mind outside of the daily fluff that we have to deal with. In addition, as the process of visualisation develops and comes easier to us, it paves the way for the ultimate goal of meditation, to reach a state of no thought.
During the meditation accept that your mind WILL wander. It may happen frequently at first. Try not to become frustrated at this, simply become aware of it and then turn your mind back to the point at which the visualisation was interrupted. Be patient and stay relaxed.
Prior to starting sit in a quiet room without disturbance, turn off phones etc, draw the curtains if you have them or turn off the lights. Sit in a high backed chair, feet on the ground, uncrossed and with hands resting gently in your lap.
Close your eyes and become aware of your breathing. Breathe slowly and deeply in through the nose, out through the mouth. As you inhale become aware of the tension in your chest as it rises and falls. Be aware of the warmth of the breath as it leaves your body and note the feeling of relaxation through the chest cavity as your lungs empty. Focus purely on the detail of breathing until you become to feel more relaxed.
Once you feel relaxed and with eyes closed imagine standing up out of your chair and taking the journey to your front door. Visualise every step and detail that you can remember, all the while breathing gently and freely.
On reaching the front door take a deeper breath, exhale and open the door. As you do so notice your feet are on a forest floor. Visualise here as much detail as possible, twigs under foot, the colour of the earth, is it wet or dry etc. As you look around in your minds eye visualise a beautiful and peaceful forest. The more detail you visualise the better. What can you see, what can you hear, what can you smell? Continue to walk marvelling at the tranquillity, you create this experience, just keep walking.
After a short while imagine arriving at a gate. You may decide to visualise a gatekeeper as present. This could be anyone you wish, fictitious or real. For example, a guard, monk, best friend, relative, ancestor, warrior etc. The purpose of the gate is to signify a gateway to increased feelings of relaxation and the subconscious. If you decide to have an imaginary conversation with the gatekeeper, so be it, just flow with whatever springs to mind.
Once through the gate imagine the colours, sounds and smells intensifying around you. Continue to walk but imagine the pathway creeping upwards and upwards. As you get higher imagine feeling lighter, the higher you walk the lighter you feel.
Continue visualising your journey until you get to the top. Once at the top you may decide to sit there and take in the surroundings. Alternatively may decide (as I often did) to soar into the sky as a bird of prey, feeling light and free, able to go wherever my heart desired.
Spend sometime here. Try not to analyse what may come to you, just acknowledge and let go. If your mind wanders off the visualisation gently go back to it again.
Once you feel like sufficient time has been spent at the top of the mountain path begin your descent. Continue to visualise as much detail as possible and take your time. Pass through the gate, thank the gate keeper (your subconscious) and slowly come back to your house, through the front door and back into your seat.
Take a few moments to slowly move your extremities, become more aware of your physical body and when you are ready, open your eyes and take some water.
You may be surprised at how much time has passed. You should feel more relaxed and with an air of tranquillity within your consciousness.
Remember; accept that your mind will wander. With time and practice your mind will wander less and less and you will find it increasingly easier to visualise with greater detail.
Each time you meditate visualise a different location and path or return to the same one. Other ideas include a beach, mountains, hills, cliffs etc. Above all, enjoy. Be well.
The purpose of the meditation outlined below is to practice and develop ones ability to use visualisation while at the same time promoting deep relaxation.
When first learning to meditate it is important to use visualisation within your meditation as this serves to provide a point of focus for the mind outside of the daily fluff that we have to deal with. In addition, as the process of visualisation develops and comes easier to us, it paves the way for the ultimate goal of meditation, to reach a state of no thought.
During the meditation accept that your mind WILL wander. It may happen frequently at first. Try not to become frustrated at this, simply become aware of it and then turn your mind back to the point at which the visualisation was interrupted. Be patient and stay relaxed.
Prior to starting sit in a quiet room without disturbance, turn off phones etc, draw the curtains if you have them or turn off the lights. Sit in a high backed chair, feet on the ground, uncrossed and with hands resting gently in your lap.
Close your eyes and become aware of your breathing. Breathe slowly and deeply in through the nose, out through the mouth. As you inhale become aware of the tension in your chest as it rises and falls. Be aware of the warmth of the breath as it leaves your body and note the feeling of relaxation through the chest cavity as your lungs empty. Focus purely on the detail of breathing until you become to feel more relaxed.
Once you feel relaxed and with eyes closed imagine standing up out of your chair and taking the journey to your front door. Visualise every step and detail that you can remember, all the while breathing gently and freely.
On reaching the front door take a deeper breath, exhale and open the door. As you do so notice your feet are on a forest floor. Visualise here as much detail as possible, twigs under foot, the colour of the earth, is it wet or dry etc. As you look around in your minds eye visualise a beautiful and peaceful forest. The more detail you visualise the better. What can you see, what can you hear, what can you smell? Continue to walk marvelling at the tranquillity, you create this experience, just keep walking.
After a short while imagine arriving at a gate. You may decide to visualise a gatekeeper as present. This could be anyone you wish, fictitious or real. For example, a guard, monk, best friend, relative, ancestor, warrior etc. The purpose of the gate is to signify a gateway to increased feelings of relaxation and the subconscious. If you decide to have an imaginary conversation with the gatekeeper, so be it, just flow with whatever springs to mind.
Once through the gate imagine the colours, sounds and smells intensifying around you. Continue to walk but imagine the pathway creeping upwards and upwards. As you get higher imagine feeling lighter, the higher you walk the lighter you feel.
Continue visualising your journey until you get to the top. Once at the top you may decide to sit there and take in the surroundings. Alternatively may decide (as I often did) to soar into the sky as a bird of prey, feeling light and free, able to go wherever my heart desired.
Spend sometime here. Try not to analyse what may come to you, just acknowledge and let go. If your mind wanders off the visualisation gently go back to it again.
Once you feel like sufficient time has been spent at the top of the mountain path begin your descent. Continue to visualise as much detail as possible and take your time. Pass through the gate, thank the gate keeper (your subconscious) and slowly come back to your house, through the front door and back into your seat.
Take a few moments to slowly move your extremities, become more aware of your physical body and when you are ready, open your eyes and take some water.
You may be surprised at how much time has passed. You should feel more relaxed and with an air of tranquillity within your consciousness.
Remember; accept that your mind will wander. With time and practice your mind will wander less and less and you will find it increasingly easier to visualise with greater detail.
Each time you meditate visualise a different location and path or return to the same one. Other ideas include a beach, mountains, hills, cliffs etc. Above all, enjoy. Be well.
Wednesday, 9 November 2011
The Power of Meditation
Meditation is a skill that carries a huge amount of benefits including reduced anxiety and stress, decreased blood pressure, increased sense of well being, clarity of thought, development of intuition, visualisation, increased creativity and a more positive outlook towards life.
The ultimate goal of meditation is to be able to enter a state where by the sitter is no longer aware of conscious thought. I refer to it as the “space between thoughts” and when encountered, it is a place of indescribable beauty, tranquillity and bliss.
For many, the word meditation conjures up images of monks, sitting cross legged and Omming, Ahhhing and Chanting.
In my experience, meditation is a far cry from these stereotypical images and once mastered can lead to a tremendous sense of well being, fulfilment, contentment and inner peace.
I have engaged in meditation for over 5 years and began sitting regularly with the goal of experiencing greater inner peace while also developing my intuition to assist my work as a Reiki Practitioner and Personal Trainer.
Learning to meditate isn’t easy but patience, commitment and dedication has paid off and I now feel more connected to my surroundings, more in control of my destiny and ultimately happier and mentally stronger than I have ever been before. I have complete faith when I have a gut feeling and have acted upon these “feelings” which has in no uncertain terms assisted me greatly with the development of my personal training business.
When sitting for meditation it is essential that a room or space is chosen that is quiet and during a time when disturbance is unlikely. All phones and alarms should be turned off and any lighting should be dimmed.
It is important to sit in a comfortable position but not too comfortable. My own preference is to sit on a dining room chair with a high back. Eyes should be closed and feet should touch the floor and back should be supported. I suggest avoiding lying down as the chances of falling asleep are high and sleep is not meditation!
One of the biggest hurdles faced by those starting out in meditation is overcoming the “Monkey Mind”. Our mind is like a conveyer belt of thoughts. It is only when sitting quietly trying not to think about anything that it becomes apparent just how noisy the mind can be. This is also the exact reason why an over active mind can result in stress and anxiety. Like the body, the mind needs a rest too from time to time!
In order to limit the dancing of the monkey mind a good practice is to begin by using a simple visualisation. This can be anything from visualising the breath travelling slowly and evenly in and out of the body, visualising a single object such as a flower, repeating a mantra in your head or taking an imaginary journey.
The purpose of the visualisation is to feed the monkey mind and give it something to do. By focussing on your visualisation completely and wholly the chances of experiencing destructive mind noise are reduced. Becoming a master of visualisation paves the way for the more difficult task of completely letting go……but that’s for another blog post.
Going back to visualisation and using the example of breathing, imagine and picture the air travelling in through the nose, down through the body and lungs, passing gently into the blood and around the muscles, organs and tissues. Notice how it feels, how it smells, tastes and so forth. The more detail that is visualised the less likely the mind is to wander onto chores, people and work!
Should the mind be caught wandering (and it will, a lot) don’t stress, simply return to the visualisation where you left off and continue……….above all, be patient, stay relaxed and engage in the moment.
My next blog post will supply an example of a very effective meditation that I used when I first started developing. Thanks for reading.
The ultimate goal of meditation is to be able to enter a state where by the sitter is no longer aware of conscious thought. I refer to it as the “space between thoughts” and when encountered, it is a place of indescribable beauty, tranquillity and bliss.
For many, the word meditation conjures up images of monks, sitting cross legged and Omming, Ahhhing and Chanting.
In my experience, meditation is a far cry from these stereotypical images and once mastered can lead to a tremendous sense of well being, fulfilment, contentment and inner peace.
I have engaged in meditation for over 5 years and began sitting regularly with the goal of experiencing greater inner peace while also developing my intuition to assist my work as a Reiki Practitioner and Personal Trainer.
Learning to meditate isn’t easy but patience, commitment and dedication has paid off and I now feel more connected to my surroundings, more in control of my destiny and ultimately happier and mentally stronger than I have ever been before. I have complete faith when I have a gut feeling and have acted upon these “feelings” which has in no uncertain terms assisted me greatly with the development of my personal training business.
When sitting for meditation it is essential that a room or space is chosen that is quiet and during a time when disturbance is unlikely. All phones and alarms should be turned off and any lighting should be dimmed.
It is important to sit in a comfortable position but not too comfortable. My own preference is to sit on a dining room chair with a high back. Eyes should be closed and feet should touch the floor and back should be supported. I suggest avoiding lying down as the chances of falling asleep are high and sleep is not meditation!
One of the biggest hurdles faced by those starting out in meditation is overcoming the “Monkey Mind”. Our mind is like a conveyer belt of thoughts. It is only when sitting quietly trying not to think about anything that it becomes apparent just how noisy the mind can be. This is also the exact reason why an over active mind can result in stress and anxiety. Like the body, the mind needs a rest too from time to time!
In order to limit the dancing of the monkey mind a good practice is to begin by using a simple visualisation. This can be anything from visualising the breath travelling slowly and evenly in and out of the body, visualising a single object such as a flower, repeating a mantra in your head or taking an imaginary journey.
The purpose of the visualisation is to feed the monkey mind and give it something to do. By focussing on your visualisation completely and wholly the chances of experiencing destructive mind noise are reduced. Becoming a master of visualisation paves the way for the more difficult task of completely letting go……but that’s for another blog post.
Going back to visualisation and using the example of breathing, imagine and picture the air travelling in through the nose, down through the body and lungs, passing gently into the blood and around the muscles, organs and tissues. Notice how it feels, how it smells, tastes and so forth. The more detail that is visualised the less likely the mind is to wander onto chores, people and work!
Should the mind be caught wandering (and it will, a lot) don’t stress, simply return to the visualisation where you left off and continue……….above all, be patient, stay relaxed and engage in the moment.
My next blog post will supply an example of a very effective meditation that I used when I first started developing. Thanks for reading.
Saturday, 29 October 2011
Strength and Power Training Session
Due to a rather foolish few extra drinks last night I went into todays workout with the remenants of a hangover. Not ideal prep but I wasnt about to let that minor detail curtail a tough session.
Warm Up
25kg Sandbag
1 rep of shouldering each side every 20 seconds for 4 minutes.
Then 1 minute of shouldering constant (14 reps)
2 sets of 20 sandbag squats (10 on 1 shoulder, 10 on the other)
Barbell Back Squats (25 minute time limit)
60kg * 10
80 * 10
90 * 8
100 * 6
110 * 5
120 * 5
120 * 5
120 * 5
Front Squats
60 * 8
70 * 5
80 * 3 * 3
Strict Barbell Shoulder Press
30kg * 15
40kg * 8
Then
Strict Barbell Shoulder Press/24" Plyo Box Jump/Kettlebell Swing -
45kg * 5
10 Box Jumps
28kg * 10 Kettlebell Swing
Perform each exercise back to back without rest then rest 90 seconds.
Repeat for 7 rounds.
Good session today, the squats felt heavier than they should have done.
Warm Up
25kg Sandbag
1 rep of shouldering each side every 20 seconds for 4 minutes.
Then 1 minute of shouldering constant (14 reps)
2 sets of 20 sandbag squats (10 on 1 shoulder, 10 on the other)
Barbell Back Squats (25 minute time limit)
60kg * 10
80 * 10
90 * 8
100 * 6
110 * 5
120 * 5
120 * 5
120 * 5
Front Squats
60 * 8
70 * 5
80 * 3 * 3
Strict Barbell Shoulder Press
30kg * 15
40kg * 8
Then
Strict Barbell Shoulder Press/24" Plyo Box Jump/Kettlebell Swing -
45kg * 5
10 Box Jumps
28kg * 10 Kettlebell Swing
Perform each exercise back to back without rest then rest 90 seconds.
Repeat for 7 rounds.
Good session today, the squats felt heavier than they should have done.
Friday, 21 October 2011
Conditioning - The Hard Way
Tonight I had a conditioning session with a good mate of mine.
Plan was to train for 45 minutes using extremely intense exercises and portable equipment using a rugby pitch.
The session ended up being a cracker, very very tough. Here's the breakdown:-
Round 1 - Rope/Kettlebell Drag Sprint with Arm Over Arm
15M rope with 16kg kettlebell attached to one end.
Front one side of the pitch, rope coiled and KB tied to one end, take hold of the opposite end of rope.
Sprint out with rope over shoulder and run/dragging the rope and bell full width of the pitch.
Once their arm over arm coil the rope in as fast as possible, sprint back again pulling rope/bell and arm over arm again.
Partner then goes.
Repeat for 5 rounds. We managed 5 rounds each to total time 11 mins 20 seconds.
GREAT drill for Rugby players this.
Round 2 - 20kg Plate Over Head Walking Lunge/9kg Slam Ball Slams
First player does walking lunges with 20kg plate over head for 10m out and 10m back.
Second player slams ball repeatedly.
Then swap over, no rest.
When both done, rest 90 seconds and repeat for 3 rounds total.
Round 3 - Wolverson Fitness Low Sled Push
This round employed the use of a push/pull sled as per this link http://www.wolverson-fitness.co.uk/Push-Pull-Sled_AYWE2.aspx?0
The name of the game was player one holds the handles and the back and sprints pushing the sled for 1/3 of the rugby pitch. Player 2 then sprints pushing back while player 1 walks along side.
Repeat for 5 rounds.
Great session tonight, very challenging and great fun.
Give it a go!
Plan was to train for 45 minutes using extremely intense exercises and portable equipment using a rugby pitch.
The session ended up being a cracker, very very tough. Here's the breakdown:-
Round 1 - Rope/Kettlebell Drag Sprint with Arm Over Arm
15M rope with 16kg kettlebell attached to one end.
Front one side of the pitch, rope coiled and KB tied to one end, take hold of the opposite end of rope.
Sprint out with rope over shoulder and run/dragging the rope and bell full width of the pitch.
Once their arm over arm coil the rope in as fast as possible, sprint back again pulling rope/bell and arm over arm again.
Partner then goes.
Repeat for 5 rounds. We managed 5 rounds each to total time 11 mins 20 seconds.
GREAT drill for Rugby players this.
Round 2 - 20kg Plate Over Head Walking Lunge/9kg Slam Ball Slams
First player does walking lunges with 20kg plate over head for 10m out and 10m back.
Second player slams ball repeatedly.
Then swap over, no rest.
When both done, rest 90 seconds and repeat for 3 rounds total.
Round 3 - Wolverson Fitness Low Sled Push
This round employed the use of a push/pull sled as per this link http://www.wolverson-fitness.co.uk/Push-Pull-Sled_AYWE2.aspx?0
The name of the game was player one holds the handles and the back and sprints pushing the sled for 1/3 of the rugby pitch. Player 2 then sprints pushing back while player 1 walks along side.
Repeat for 5 rounds.
Great session tonight, very challenging and great fun.
Give it a go!
Monday, 17 October 2011
Kettlebell Swing Breathing Ladders
The kettlebell swing is an awesome exercise for developing posterior chain strength, endurance and conditioning while also strongly stimulating the core.
Depending on the structure of the training session kettlebell swings can be used to develop explosive power (heavy weight, low reps, longer rest periods) right through development of the aerobic conditioning and muscular endurance.
It is this latter goal that was the purpose behind today's training session.
I first came across Breathing Ladders on the www.gymjones.com web site several months ago.
The purpose of breathing ladders is to facilitate a large volume of work to be completed using a weight based resistance move in the gym setting while keeping the session itself relatively low intensity.
From my own perspective I use 2 Handed Kettlebell Swings due to their effect on conditioning the hamstrings, glutes and to a lesser degree lower back while also facilitating increased endurance within the musculature of the core. Each of these muscle groups play an important role in propelling the body forward for activities such as jumping, cycling and running.
My current goals are to decrease my 10K run time (amongst other things) and thus performing a large number of 2 handed kettlebell swings serves to condition the key muscles associated with moving faster for longer while also increasing core stability for prolonged periods allowing better power transfer through the hips.
The format for a breathing ladder is to perform sets of increasing repetitions with a fixed weight.
Rest periods are taken by taking slow deep breaths to match the number of repetitions performed. For example:- 1 Swing, 1 breath, 2 swings, 2 breaths, 3 swings, 3 breaths and so on.
The aim of the game is to avoid completing longer sets and then "panic breathing". In other words avoid gulping for air and instead maintain control at all times.
The longer and deeper the breaths taken the more recovery you receive and the longer the workout can continue (time permitting.)
Common rep ranges are 1-10 repeated for several ladders, 1-20, 1-20-1, 1-30 etc and above and beyond!
My session today looked like this:-
Warm Up
Mobility work, body weight movements.
Round 1
2 Handed Kettlebell Swing (Crossfit Style) - rest 30 seconds between sets
12kg * 20
16kg * 20
20kg * 20
24kg * 15 * 5 sets
Breathing Ladder - 24kg Kettlebell, 2 Handed Swings
For the main set I performed reps in an increasing ladder from 1 to 30 reps and to total 465 swings with a 24kg kettlebell.
The set took 36 minutes to complete, the breathing aspect of this set was relatively easy, maintaining control at all times.
From sets 27 to 30 fatigue began to set in strongly in the glutes and hamstrings thus indicating a need for increased muscular endurance on the higher sets.
Round 3
2 Handed Kettlebell Swings (Crossfit Style)
20kg * 20 reps
20kg * 20 reps
Cool Down
Stretching and foam rolling.
Today was a good session and very enjoyable.
On the breathing ladder main set from sets 10 - 30 my pulse rate remained elevated (during rest periods) above 120BPM for the duration of the ladder with a peak of 165 BPM after the last set.
As you can see, I have performed well over 600 reps of swings today without undue stress, a target that would have been very difficult to achieve with a standard sets/reps approach.
Give breathing ladders a go!
Depending on the structure of the training session kettlebell swings can be used to develop explosive power (heavy weight, low reps, longer rest periods) right through development of the aerobic conditioning and muscular endurance.
It is this latter goal that was the purpose behind today's training session.
I first came across Breathing Ladders on the www.gymjones.com web site several months ago.
The purpose of breathing ladders is to facilitate a large volume of work to be completed using a weight based resistance move in the gym setting while keeping the session itself relatively low intensity.
From my own perspective I use 2 Handed Kettlebell Swings due to their effect on conditioning the hamstrings, glutes and to a lesser degree lower back while also facilitating increased endurance within the musculature of the core. Each of these muscle groups play an important role in propelling the body forward for activities such as jumping, cycling and running.
My current goals are to decrease my 10K run time (amongst other things) and thus performing a large number of 2 handed kettlebell swings serves to condition the key muscles associated with moving faster for longer while also increasing core stability for prolonged periods allowing better power transfer through the hips.
The format for a breathing ladder is to perform sets of increasing repetitions with a fixed weight.
Rest periods are taken by taking slow deep breaths to match the number of repetitions performed. For example:- 1 Swing, 1 breath, 2 swings, 2 breaths, 3 swings, 3 breaths and so on.
The aim of the game is to avoid completing longer sets and then "panic breathing". In other words avoid gulping for air and instead maintain control at all times.
The longer and deeper the breaths taken the more recovery you receive and the longer the workout can continue (time permitting.)
Common rep ranges are 1-10 repeated for several ladders, 1-20, 1-20-1, 1-30 etc and above and beyond!
My session today looked like this:-
Warm Up
Mobility work, body weight movements.
Round 1
2 Handed Kettlebell Swing (Crossfit Style) - rest 30 seconds between sets
12kg * 20
16kg * 20
20kg * 20
24kg * 15 * 5 sets
Breathing Ladder - 24kg Kettlebell, 2 Handed Swings
For the main set I performed reps in an increasing ladder from 1 to 30 reps and to total 465 swings with a 24kg kettlebell.
The set took 36 minutes to complete, the breathing aspect of this set was relatively easy, maintaining control at all times.
From sets 27 to 30 fatigue began to set in strongly in the glutes and hamstrings thus indicating a need for increased muscular endurance on the higher sets.
Round 3
2 Handed Kettlebell Swings (Crossfit Style)
20kg * 20 reps
20kg * 20 reps
Cool Down
Stretching and foam rolling.
Today was a good session and very enjoyable.
On the breathing ladder main set from sets 10 - 30 my pulse rate remained elevated (during rest periods) above 120BPM for the duration of the ladder with a peak of 165 BPM after the last set.
As you can see, I have performed well over 600 reps of swings today without undue stress, a target that would have been very difficult to achieve with a standard sets/reps approach.
Give breathing ladders a go!
Monday, 3 October 2011
Strength, Power and Sustained Strength Endurance
Todays session centred around 3 distinct phases.
Phase 1:- Push/Pull Strength
Bench Press/Gymnastic Ring Pull Ups
Bar * 20 * 2
40kg * 5 reps
60 * 5
70 * 5
80 * 5
90 * 5
100 * 5
110 * 1
110 * 1
110 * 1
80 * max (12 reps achieved)
Each set listed above was followed by 5 reps of gymnastic ring pull ups - full range of motion from dead hang.
Phase 2 - Explosive Power
Bulgarian Bag Spins 17kg Bag
12 spins left / 12 spins right
Rest 30 seconds
Repeat 5 times
Phase 3 - Strength Endurance, Control, Coordination
KettlebellTurkish Get Up / Windmill Comination
This was performed as follows:-
Perform phase 1 of a Turkish Get Up to full standing position. Once standing with arm over head adjust stance and perform 3 windmills. Then complete the down phase of the TGU.
Roll over the bell on the floor and repeat for the oppostite side.
Complete as many rounds as possible in 10 minutes constant work.
I managed 6 rounds to total 6 TGU each side and 18 windmills each side.
Good session today, felt strong on the benching and phase 3. I could tell I hadnt picked up the bag in over a week.
Phase 1:- Push/Pull Strength
Bench Press/Gymnastic Ring Pull Ups
Bar * 20 * 2
40kg * 5 reps
60 * 5
70 * 5
80 * 5
90 * 5
100 * 5
110 * 1
110 * 1
110 * 1
80 * max (12 reps achieved)
Each set listed above was followed by 5 reps of gymnastic ring pull ups - full range of motion from dead hang.
Phase 2 - Explosive Power
Bulgarian Bag Spins 17kg Bag
12 spins left / 12 spins right
Rest 30 seconds
Repeat 5 times
Phase 3 - Strength Endurance, Control, Coordination
KettlebellTurkish Get Up / Windmill Comination
This was performed as follows:-
Perform phase 1 of a Turkish Get Up to full standing position. Once standing with arm over head adjust stance and perform 3 windmills. Then complete the down phase of the TGU.
Roll over the bell on the floor and repeat for the oppostite side.
Complete as many rounds as possible in 10 minutes constant work.
I managed 6 rounds to total 6 TGU each side and 18 windmills each side.
Good session today, felt strong on the benching and phase 3. I could tell I hadnt picked up the bag in over a week.
Subscribe to:
Posts (Atom)