Today's Workout of the Day
FMS Corrective Strategies and or Z-Health Warm Up
10 Minutes of Kalos Sthenos with a light Kettlebell
VO2Max Protocol-Snatch/Swing/High Pull or Viking Push Press
use any of those movements with the appropriate sized bell
15:15 Sec Work:Rest Ratio 6-8
Work for 80 Sets, complete as many as you can with the 4 Elements of Efficiency in mind
Rest position for the -Snatch=Overhead Lock out/Swing=Rack/High Pull=Rack/Viking Push Press=Overhead Lockout
10 Minutes of Hardstyle Turkish Get Ups with a bell weighing no more than 20% of your bodyweight
Z-Health Cool Down
Are you doing "It" in the right place
When you are performing your corrective exercises, or mobility drills, are you ever trying to perform the movement in the position that you spend the most time in?
Example, if you sit at a desk as I do for many hours (I have a day job, working data entry for a legal support group, I type, alot, alot alot, like thousands of words a day alot) have you ever tried any of your mobility drills sitting at your desk?
Finger drills, wrist and hand?
Neck and Thoracic Spine mobilizations?
How bout those ankles knees and hips?
Try to perform at least one of the drills I have given you (if you have not gotten a drill from me, contact me, I will perform a movement screen either in person or via video clip, and I will get back to you with some simple mobility drills that are sure fire methods of improving your overall movement quality, reducing pain, and preventing injury) in the position you spend the most amount of time in. Whatever that position may be, seated, standing, lying on your back, upside down with a wrench in your mouth, whatever.
By mobilizing our joints in the positions we spend the most time in, we are following the "SAID" principle. The SAID principle is an an-acronym that stands for "Specific Adaptation to Imposed Demand"
In short, we get really good at whatever we do the most
If we are tense all the time and in pain....
If we are happy go lucky and never have a care in the world....
If we constantly sit at a keyboard staring at a computer screen with terrible posture and loads of tension in our neck, shoulders, wrists, forearms etc.......
get the picture
so
try doing "it" where "it" will do you the most benefit
If you are coming to the Saturday Class, bring a notebook
New Schedule will be out soon for the Richfield Classes, there will be one R-Phase Class per week during the Afternoon, one Kettlebell Class during the afternoon, and one Kettlebell Class during the evening. Times and Dates are being worked out with the city so as soon as I know, you will know.
Remember to Get Strong, and Stay Strong
Back on your heads
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meghan mccain breasts farmville crop whisperer don rickles phillies dodgers score wsus 102.3 nikki d milk steak boss day balloon boy hoax state college area school district
