Tuesday, June 21, 2016

Longest day of the year...ever

Randy hits another home run.
Thanks to everyone who came to the summer swolstice party and celebrating the longest day of the year ever in the history of the earth. Now that it's summer, you'll notice that the workouts are heavier, faster, and - on the conditioning days - more volume. You should be able to recover better in the summer, but if the weight and volume starts to get to you, don't be afraid to take a day off (a long hike in nature is probably better than spending time in the gym anyway). Or just let us know, we never worry about scaling back the work.

Today we have another kettlebell workout. Pay attention to your movement patterns. If the bell is moving you around or hitting you, then adjust what you're doing. Kettlebells are all about working smarter, not harder. Small adjustments in timing or adjusting the impulse you put on the bell can make huge differences. We'll try to help you as much as we can, but a lot of kettlebell work is about paying attention to what happens when you try something new (that whole deliberate practice thing that Randy's always talking about) - don't get stuck in a movement rut and always do the same thing. With kettlebells, it's hard to teach the one true way of doing a movement since everyone's proportions are a bit different. So you have to play around with it and see what works for you. You can get a lot of beta just by watching those around you. You have lots of reps today to perfect your snatch (Hint: if the bell smacks your forearms, you're too slow, move faster).


deadlift 2x5 (or skip this for extra KB snatch practice if you're new to the movement)


3 rounds for sense of urgency
20 KB snatch each arm
run 400m
5 pull-ups

Endurance Option

accumulate 15 deadlifts at 5RM (or skip this for extra KB snatch practice if you're new to the movement)


3 rounds below AeroMAX
20 KB snatch each arm
jog 400m
5 pull-ups

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