Low Gear.

    Here at Girevik Bear Fitness we love to run. We love to snatch. We love our swings and our sprints and our kipping pullups. And our usual fast pace serves us very well most of the time. But what program would be any good at all without some balance. Sometimes you must button down and push through a grinding, slow, heavy strength session. Not only to mix things up, but also because brute strength is important to our overall fitness goals. Nobody ever completed the Beast Challenge without a few hardcore strength workouts peppered into their programming. So today we put away the running shoes and break out our 70lb KBs to make one heck of a strength interval challenge. It's not one that is going to make you want to puke or hyperventilate, but is sure will make you sweat. And it will leave your muscles sore.

  
      
As with any strength biased workout, make sure your weights match your level of strength. It should be challenging though, so maybe select the next heaviest bell from the one you normally and comfortably press. We will be push pressing so don't be concerned with your inability to reliably press the KB, the push press will get it up there and allow you to build the strength you need to press it normally down the road. A brief explanation of a push press for those who may not know what it is: The push press is performed exactly like a strict press, with the exception of the fact that you are allowed to bend your knees slightly and utilize some drive from your legs to get the weight moving. No quarter squats or anything, but just a slight dip then a hard drive upwards. Using the energy derived from your legs and hips will assist your arms and shoulders in pressing the weight.

Low Gear

5 Rounds


5 Double KB Swings   (50lb KBs Standard, 15-35lb KBs Scaled, 70lb KBs Advanced)
5 Push Press per arm   (50lb KB Standard, 15-35lb KB Scaled, 70lb KB Advanced)
5 Ring Dips/Bar Dips   (Bodyweight Standard, Band assisted Scaled, Weighted Advanced)
5 Dead Hang Pullups   (Bodyweight Standard, Band assisted Scaled, Weighted Advanced)
10 Pushups
1 Minute Rest

  
    Focus on your form in the push press as it is important to developing your pressing strength and we wouldn't want to be reinforcing bad habits in our training. Not to say this shouldn't be observed in all movements, but it is especially important when you are performing a developmental movement. This workout doesn't sound all that bad, but if you have scaled the weight to your ability level, it should be very taxing. Enjoy your break from the running and the snatches, it will be short lived. Eat well and rest good after todays workout. Prepare your body for it's next challenge. I know everyone missed the running today. So we will be doing plenty of running next time.