Power Rope Chops

Tabata Circuit

Here's a workout we did the other day which consisted of four full body drills using opposing motions from one to the other. We used Tabata Intervals for work/rest, 20 seconds of work and 10 seconds rest. Check it out.

Try This Dynamic Warm-up

If you are looking for a good way to begin your training session, try this. This warm-up is great start to any metablolic conditioning session. It also is a great opportunity to work movement technique.

Do three rounds of:

1. PVC Shoulder dislocates 10
2. PVC Overhead Squat 10
3. Med Ball Squat Cleans 5
4. Push ups 10
5. Pull ups 5
6. Sit ups 10
7. Back extensions 10

Olympic Lift Practice

On Thursday, I put down the kettlebells and picked up a bar.

"Snatch Hands"

I'm sure some of you who have done high rep kettlebell snatches have experienced this. Just make sure you keep those calluses sanded or saved down. Corn huskers lotion works well too. If your hands end up looking like this, you may want to use some neosporin and keep them covered up, they will heal quicker. If you continue to do your snatch training, as you should, use a pair of cheap cotton gloves with the fingers cut out. Not only will the glove method help protect your hands, it will smoke your grip in the process. Happy snatching!

Try This One

The new room is functional

We have opened a new room for group training. We are pleased with the set up, but still have to add a few things to add to it.

We had a good group today despite the strong winds and rain of Ernesto.

Todays training circuit consisted of: 30 on 30 off x4

Thrusters w/ bb/kb's/or db's
rotational slamball
kb swings
push ups
slamball
rower or air dyne
band presses
modified rope climb or ring rows
back extension