During March, our DAILY CHALLENGE main movements will be the Pull-Up, Windmill, Front Squat and Jerk. To read up on the Kettlebell Windmill, read our latest post.
This month will be the first time we have featured the pull-up in a strength format with it being the focus of the day, and we should make some big progress on that in March. The Windmill is a great movement to build strength and stability that will transfer to snatches and jerks, as well as needed mobility in the hamstrings that will facilitate stronger deadlifts.
We’ll see a slight increase in Timed Challenges this month, and we will see a stead compliment of barbell lifts in Tier 2 across Daily Challenges.
Here are some of the movements we will see in SHRED classes this month. The focus will continue to be on high caloric burn, but right behind that as a secondary focus is building athleticism, moving in multiple planes and getting very involved with diverse movements and movements patterns.
WEIGHTLIFTING and MUSCLE will continue to do their usual thang.
Today in 100 Words: For the first time, we will be isolating the pull-up in a slow-paced, strength format to allow for maximum progression and attention to developing it. Focus on setting aside your ego and using a level that will allow for full, complete range of motion. Getting strong in the pull-up will carry over to many other movements.
First, for Strength. 8 Pull-Ups 5 Box Jumps (x5) — Then, for Conditioning. 5 Hang Power Cleans @ 50% 5 Split Lunge Jumps 5 Plyo Push-Ups 100m Run (x15 Min) Intensity: High
Alternative Tier 2 for Time: 50 RKB Swings (53#/36#) 50 Hang Power Cleans (95#/65#) 800m Row
Phase 1 Progressions: Pull-Ups → Ring Rows as Needed Box Jumps → Squat Jumps Hang Power Cleans → Hang Muscle Cleans
Today in 100 Words: Read up all about the kettlebell windmill, here. That is the name of the game today and the Tuesday focus for the next month. Sometimes, you need to take a quick step back to move two steps forward…Make sure to get a good hinge on your barbell row. Knee should be very, very minimally bent.
First, for Strength. 5/s KB Windmills 5/s Bulgarian Pass Throughs — Then, for Conditioning. 10 Barbell Row 5 Burpee Rope Waves 12 Push-Ups 80m Hand Over Hand Sled Pull (x20 Minutes) Intensity: Moderate
Phase 1 Progressions: KB Windmills → Turkish Sit-Ups Bulgarian Pass Through→ DB Lunges Tier 2 → Optional PHASE 1 KB SWING TEST
Today in 100 Words: We hit the second half of our front squat cycle this month, focusing on a slightly lower rep count and a moving stronger weight. At bottom, focus on “pulling” your hips underneath bar so they don’t shoot outward on the ascent. The front loaded nature is going to want to pull the torso forward. The tempo squats on the advanced end are designed to create time under tension, build pattern, and build strength in the eccentric.
Restorative Yoga 8 pm – CP
First, for Strength. 4 Front Squats @ 50-80% 10 Side Raises (x4) —- Then, for Conditioning. 14 Min. EMOM Even: 10 RKB Swings+5 Push-Ups Odd: 6 Suitcase Complex
Intensity: Max, When Working
Phase 1 Progressions: Front Squats → PHASE 1 GOBLET SQUAT TEST OPTION, or alternative Tier 1
Advanced Development: Front Squats →3 x 32×3 Tempo Squat @ Max Weight allowable for strict tempo.
Today in 100 Words: We have mixed density circuits today where the goal is volume in a short amount of time. Every circuit should be at a just below maximal pace. We need to repeat intensity efforts today, so don’t burn out of gas in the first circuit.
Today in 100 Words: It helps to remember that first and foremost, jerks are a speed and power exercise. Not a strength exercise. Focus on drive with your legs, as that is where your power is going to come from. In your set-up, toe out slightly and ensure your knees track over the toes on the descent. This will help ensure you keep your weight in your midfoot when you descend, not your toes.