STRENGTH:

WEEK 3

5-3-1+ PRESS

AS MANY REPS AS POSSIBLE:

2 minute Tabata Push-up

400m Run

2 minute Tabata Sit-up

400m Run

2 minute Tabata Jumping Pull-ups

400m Run

*Tabata Interval= :20 on/:10 off

CASH OUT:

3-5 Sets of Knees to Elbows, perform 5-8 reps each set

SORRY FOR LACK OF POST YESTERDAY!  BRYLEE HAS GOT ME DISTRACTED, AND NO…SHE’S NOT HERE YET!  SORRY FOR ALL YOU JUNE 21ST BIRTHDAY  GUESSES.  YOU GUYS THAT VOTED ON A LATE DELIVERY ARE LOOKING PRETTY SMART RIGHT NOW.  BY THE WAY, I AM HEALING MUCH QUICKER THAN I THOUGHT.  THANK YOU FOR ALL OF YOUR PRAYERS!!!

I WILL MAKE IT UP WITH LOTS OF INFO FOR TODAY’S POST!

Start HERE with a new RECIPE for a cooling drink on these hot summer days. REFRESHING WATERMELON AGUAS FRESCAS!!!

SKILLS…

LEVEL 1 and 2 SKILLS TESTING is about to come to a close.  You have one week left to complete the Skills.  Let’s discuss the ones that you might give you some difficulty.

KB SNATCH:

In the picture above, Trey, is finishing up the kettlebell snatch.  Check out THIS video for a brief demo, from Kettlebell Guru, Jeff Martone.  Remember, keys are to use your hips as in the kettlebell swing, keep your elbow/wrist loose, and after that kettlebell traces through your midline with elbow high outside and gets above eye level, PUNCH the kettlebell to the ceiling quickly.  A slow punch will result in a bruised forearm.

MUSCLE UP:

Don’t give up on your false grip.  It feels uncomfortable because it should.  It is new and different from any grip you have ever used.  Keep practicing false grip pull-ups and muscle up progressions to help you reach your goal!  Check out THIS video to see the false grip in action.

WEIGHTED PULL-UP:

Your best bet with increasing how much more weight you can lift to pull-up over the bar is to GET STRONGER!  Obviously this gymnastic skill is highly strength-biased, so the stronger that upper body is, the more weight you will be able to add on.  Try different methods of adding weight.  Try linking up a band with a kettlebell, wrap a dumbbell in between your ankles, or grab out lifting belt and add some plates to it.  Watch THIS video to see weighted pull-ups in action.  Does he get the extra 157 lbs?