Times 5

   Today we will talk about our beloved number 5. We love five, because five is just right, most of the time. It is a great block to build workouts on. The 5x5 style of lifting is widely employed in many different kinds of training. It consists of doing five rep sets,  for five rounds. You can do a 5x5 bench press workout, only utilizing one movement. But we prefer to get a bit more done during our workouts than that. Many of our workouts are structured around the 5 rounds of varying reps of any number of movements. Which is great, it crushes people. But how about doing five reps of an entire complex, times five rounds? This takes our theory of getting more work done in our workouts to the extreme. Especially if you use an especially effective complex.

    On to the Common Bear complex. This is the complex we will be using for our "5x5" complex dig. The Common Bear is a wonderful strength complex, involving a string of heavy power movements into a smooth complex with no real rest available to comrades who brave not to put the kettlebells down. With this complex you will build strength over your entire body, as it makes use of a good variety of motions. Oh yeah, and we're running.

Workout of the Day: Common Bear x 5

5 Reps of complex each round.
5 Rounds. Begin each round with a 400m Run.

Double 50lb Standard. Double 70lb Advanced.
Double 15-35lb for ladies and beginners. 


400m Run
1 KB Clean
1 KB Front Squat
1 KB Press
1 KB Back Squat
1 KB Press
1 KB Bent Over Row
1 KB Deadlift

    It looks easy on paper, but it's surprising the amount of power output you must apply over a very short period of time. Add heavy weight and make sure we keep tight stomachs and solid backs and this workout will make you very strong.

Scaled Workout:  

5 Rounds of...

400 m Run
15 2 Hand KB Swings
15 Goblet Squats
  6 R Hand Swings
  6 L Hand Swings

You will get you fair share of pain as well. Scaled isn't easier, it just employs fewer movements.


Pre-Workout:

Choose a weight that allows you to complete all required reps without breaking good form. There is no sense in using massive weight only to injure yourself or someone around you. These movements are about control, not so much power. So look directly at your kettlebell and focus hard! Smooth, precise movements yeild the greatest results here, so don't rush. You will only look like a stumbling fool.

Windmill
3 Sets of 6 reps each arm.

Turkish Get Up
5 reps per arm.

And a power movement out of the gymnastic playbook. For your muscle up you must use your hips! Try to generate power through the intelligent use of your kipping movement. Try to kip your hips directly upward towards the bar. This along with a big pull, almost like an extremely powerful kipping pullup, will get your chest above the bar. Now is when fast elbows are important, as well as looking down at the ground over the bar. Looking at the ground on the other side of the bar will ensure you are leaning OVER the bar. You should work hard at this time to also switch your elbows from a pullup position to a bar dip position. Once you develop the skill and strength needed to get into the bar dip position, all that is left is the bar dip itself. Viola. Muscle Up.

Muscle Up
15 Reps
(Scaled movement will be Bar Dips 20 reps)

That should do for today. Sleep well comrades, this one will be fun.