The Power House at Highland
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9:24 pm

150114

Gray Cook vs Kelly Starret on the American Swing versus the Russian Swing:
http://www.functionalmovement.com/articles/Screening/2015-01-05_do_you_favor_a_specific_style_of_kb_swing

American and Russian Swings are prevalent in many fitness programs, including ours. What's the difference? In competitions the American swing requires you to bring the bottom of the bell vertically overhead so that it faces the ceiling. There are a lot of ways to achieve this, many of which involve compromising your midline stability and organization. Do you have the requisite mobility to perform both movements correctly? This correspondence between Gray Cook and Kelly Starret, both physical therapists, explains the necessary mobility requirements very well, as well as what to do if you are missing ROM or motor control.


L1

A. 4 sets
2-Dumbbell Narrow Press x 10-12 @ 30X1
Rest 45"
Hollow Rock x 15-20
Rest 45"
1/2 Turkish Get Up x 4-5 per side
Rest 45"

B. Against a 10' clock
Row 1000m
Then, AMRAP
10 Plank Diagonals
10 Single arm Med ball press per side
40' Farmers walk with 2-dumbbells

C. Hanging Knee Raises x 15-20
Clamshell x 15-20 per side
Fire Hydrant x 15-20 per side

L2

A. 10' to Work up to a heavy set of 3, narrow grip bench press.

B. EMOM 14'
Even --Bench Press x 8-12 Reps at 50% of the weight achieved in part A. If you hit 12, make a small load increase before the next set.
Odd -- 7-9 Candlestick Roll, with a jump at the top of each rep if possible

C. Work for 7' and complete the following:
1000m row
AMRAP Alternating KB Clean and Strict Press @ #40/20

Rest 2'

For time
50 ball slams #25/15
40 elbows to hands plank (20 per side)
30 turkish getups (15 per side) #40/20

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6:24 pm

150113

P1

A. 4 sets
Trx assisted Squat Jumps or counterbalance squats x 10-20 @ 40X0
Rest 60"
Ring rows x 10-12 @ 2111
Rest 60"

B. Complete the following working quickly but smoothly between movements:
20-18-16-14
Weighted db lunges
Ball slams
Wallball

Rest as needed. Then, for time :
25 ring rows
50 airsquats
25 cal row

C. 3 sets
Bird dog x 6-8 per side (add resistance)
Med ball weighted abmat sit-ups x 15-20
Side plank x 20-30"

P2

A. Back squat
-Complete 5 sets of 5 back squats. Increase total work completed for the 5 sets by 10-20# compared to 150107. So percentages should look like warmup sets: 50%x10, 65%x5, 72.5%x5. Work sets: 80%-80%-82.5%-82.5%-80%

B. 4 sets moving quickly between movements:
20-18-16-14
Weighted front rack lunges (10-9-8-7 per leg, use 50% of your heaviest weight from squats today)
Russian swing #75/45
Wallball #20/14

Rest 3-4' and complete the following as fast as possible, for time:
25 pullups
50 burpees
25 pullups

C. 3 sets
10-15 glut ham raises or back extensions (weighted if possible)
Weighted plank 60"

D. Glut smash 2'/2'

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6:22 pm

150110

P1

A. 3 sets
Bent over row x 8-12 Reps @ 2111
Rest 30-45" 
Single sided reverse lunge to single leg drive x 10 per leg (hold the weight on the side that you are stepping back with) 
Rest 45"
Strict Dips or Pushups x 8-10 @ 2011
Rest 45" 
Plank Diagonals x 8-10 per side 
Rest 30" 

B. For time: 
Row  or Stairs x 15 Calories
Overhead walking lunges x 30
Row or Stairs x 15 Calories

Rest 2' 

5 sets 
4 step ups per leg 
8 Pushups or Dips 

Rest 2' 

30 Burpees 

C. Hollow Rock or handstand 30" on: 30" off x 4
Monster walk x 40-60" x 2

P2

A.
1a) Front Squat (based on 1rm squat) – 1×5@60%, 1×5@70%, 2×5@75%, 1×5@70% – rest exactly 90 seconds

1b) 4XME Strict + ME Kipping UB HSPU (do not come off wall, at first Strict failure switch to a Kip) – rest exactly 90 seconds

---Scale to handstand hold or box HSPU

B. 5 Sets
90" on: 90" off
70/35 Double Unders (if you have more than 35 UB DU then do 70)
AMRAP 2-DB or KB Thrusters at #55/35

C.  Immediately after 5 set, rest 90" then Row 500m for time

D. Hollow Rock or handstand 30" on: 30" off x 4
Monster walk x 40-60" x 2

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6:14 pm

150111

P1

A. 4 sets
1/2 kneeling kb waiter press x 6-8 per side @ 21X1
Rest 30"
TRX, Bosu, or Floor Mountain Climbers x 30-40
Rest 30"
60" Sprint on Stairs or Rower or practice double under
Rest 30"

B. 20' EMOM
Even: 12 Goblet Style Reverse Lunges (6 per leg) or 12 american swings
Odd; 12 Renegade Rows (12 per arm, pushup optional)
****if you have a lot of extra time on either set, kick up to handstand or hold a plank

C. Arm bar 3 x 15" pre side
3 sets: 25 Abmat Situps, Side plank 15" per side, Clamshell or single leg glut bridge 15-20" or 10-15 reps


P2

A. Clean Warmup part 1 and 2, then:

14' EMOM
Even - 3 hang cleans (begin at 60% and add load each minute as speed and technique allows)
Odd - 10 box jumps

B. 15' AMRAP
40 wall ball
30 burpees
20 Thrusters 95/65
10 Pullups
20 Thrusters
30 burpees
40 wallball

C. KB Windmill 3 sets of 5-7 per side

3 sets: back extension x 10-15, weighted ambit setup x 10-15