Sprinterval Session.

    Yesterday I mentioned intervals as a great workout structure for all around fitness development. You can roll strength, and conditioning all up in one tough series of movements. Then you get to repeat those movements for a given number of rounds with minimal rest between them. I'll spare you the details on why it works, just know that it does. If you perform this workout, trust me, you will know that it works! Seven Rounds for today's workout. Find a good 100m stretch to run, make sure you walk it first if it's on turf, we wouldn't want anyone rolling their ankles or tripping. Also, for slams either purchase a Slammer slam ball from Rouge Fitness (rougefitness.com) if you are concerned with disturbing the sanctity of the terrain where you work out. Not everyone wants big holes in their yard from slamming KBs. Nor do they want to bother filling them in afterwards. If the added effort of repairing the ground you destroy sounds fun, or if you have a desolate patch of earth that you don't mind adding craters to, then slam a cheap KB. Maybe not the best thing to do with your fancy and expensive Dragon Door KB, but an inexpensive Cap Barbell one works great.


Sprinterval.

7 Rounds.
1-2 minute rest between rounds.

100m Sprint
7 Snatches per arm
7 Burpees
10 Slams
10 Swings
100m Run

    We took an extra day off from our usual weekly structure. So tomorrow we will perform this sprinterval and make up for some lost training. A couple things to keep in mind. The sprints are SPRINTS, not jogs, so run full speed each time. This is the best way to train hip hyperextension, and glute strength. Many lifts build strength in the hips, glutes and hamstrings very well, but miss that hyperextended range of motion that is an inherent part of a sprint. This will increase your explosiveness in other lifts, as well as just plain making you a faster athlete. When doing slams, I don't care how you get the bell overhead, whether it be a clean and press, or one smooth motion. The big thing is that every rep is driven down into the ground, slammed, with all your might. Be especially careful of bouncing KBs, and always make sure they land on the bottom of the KB, not the handle. We don't need any broken ankles or shins from wildly bouncing KBs.

    I threw the burpees in just for fun, just because everybody loves burpees. Just make sure they are a complete rep every time. A full pushup at the bottom. Feet leaving the ground while clapping overhead at the top. No half pushups, or clapping in front of your face while your feet are still on the ground. The only person who looks like a loser when you do crappy burpees is you. Check out some videos on YouTube to see exactly what you should be doing. Scale your rest period to your level of fitness. This workout is tough, 1-2 minutes of rest as appropriate between rounds. Don't be ashamed to add up to a full 3 minutes of rest, as long as you perform every set strongly. You will get the most benefit from good solid sets, not by finishing the workout as fast as possible. It will end eventually, so enjoy every sprint and every rep!