Wednesday, January 3, 2018

StrongFirst Barbell - Jan 13


We'll be hosting a StrongFirst 1-day Barbell Course on Saturday the 13th.
Safety first. Before you decide to start using a barbell, you must be certain that you are using it safely. Even if you have been under the bar for a while, there are likely many nuances to barbell training that you have never learned that will keep you strong and injury-free. The StrongFirst Barbell Course teaches you how to safely maximize your strength potential with this classic tool. We take the same principles our kettlebell training is based upon, and use them to build greater absolute strength that will carry over to your sport or serve you in everyday life.



Warm-up

row 500 / run 400
crawling lunge
10 KB swings or snatches
double KB overhead lunge
10 TGUs or windmills
10 goblet squats
5 pull-ups or push-ups or dips

Strength

deadlift 8-5-3x5

Accessory/Skill

5 heavy swings between sets

Group Workout

50 hand to hand Kettlebell Swing at a challenging weight
50 1-arm Kettlebell Swing at 50% of above - switch arms as needed

then 

5 rounds:
10 burpees
10 lunges
10 air squats

then

2 minute hinge hold 



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