After a grip intense but overall fairly easy workout of Friday, and two whole days off in a row, it's time to return to business hard style. We have some comrade ladies joining us tomorrow as well, so this workout will demonstrate some of the scaled versions of certain exercises. this will be so that the workout can be adapted to challenge any athlete, without risk of injury. Training new comrades can be difficult for many reasons, but the biggest one is the extreme differences in the athletic ability of people when they first arrive. Everyone is very different and thus, must start at different points and with different movements. Now don't let this fool you into thinking you have to make a beginners workout easy. That is incorrect, you simply must find a group of movements that are extremely challenging, but are within their abilities. This returns us to the rule that one must treat training like a spiral staircase, you can't jump because you'll hit your head, but you can reach great heights so long as you follow the progression of steps. Enough on the newbies, on to the workouts.
As always I encourage everyone to do some light stretching, halos, and generally just get moving around first and foremost. Some comrades may even take a light jog to get the blood flowing, and the creaks and squeaks loosened up.
The Bear Double Complex
5 Rounds of each complex, alternating every round.
Balding Bear Common Bear
50lb KB Standard Double 50lb KB Standard
15-35lb KB Ladies/Beginners Double 15-35lb KB Ladies/Beginners
70lb KB Advanced Double 70lb KB Advanced
5 2 Hand KB Swing 1 KB Clean
5 R Hand KB Swing 1 KB Front Squat
5 L Hand KB Swing 1 KB Press
5 L Hand KB Clean and Press 1 KB Back Squat
5 R Hand KB Clean and Press 1 KB Press
5 R Hand KB Swing 1 KB Bent Over Row
5 L Hand KB Swing 1 KB Deadlift
5 2 Hand KB Swing
I have chosen this complex as it includes various movements, it is grueling, and it will give me an opportunity to assess and correct new comrades form. It is many many reps, and it really gets your heart pounding, but safety is maintained by limiting the frequency of weight being lifted overhead. Nobody wants to drop a kettlebell on their head. Rule of thumb though is to really have newbies just swing that KB till they fall over dead, because this is the core movement. But I enjoy the clean and squat being included as well, as they are the base for many more complicated KB and barbell movements. Obviously one could scale the Clean and Press to simply a basic clean, to protect injured shoulders. Or removing the Rows for comrades with less strength in that motion. Just adjust and remove/add movements to suit any level of fitness.
Workout of the Day
So you just lifted and swung the kettlebell many many times. I bet you will be tired of your cannonball friend by now. Well that is too bad. Thankfully you will have some time to recover when you are done right?
As many rounds as possible in 10 minutes of...
5 KB Swing
5 Goblet Squats
5 Pullups
5 Burpees
That is all comrades. It will be tough, but it will be worth it in the end. Just remember if you want easy, go watch some tv. If you want entertaining, go rent a movie. But if you want RESULTS, then you must earn them. Trust me, upon reaching even the smallest goals you will be proud. Mush prouder than the never ending excuse machines that will be wondering what you have been doing to get so fit. You can either have results or excuses, not both.
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