We are so happy to be celebrating our
Here’s a fun workout you can do every day up till Christmas! It’s pretty simple so do the whole thing each day. (Rather than one a day, adding on each day.)
Go light and get 4 done as fast as you can (probably 30 mins with some rests)
- Alternate from lighter on “quick lifts” and heavier on “grind lifts” get 3 done in 30 min.
- GO HEAVY. LONGER RESTS. 2 in 30 min.
This workout is “Ed” approved!
(PS. Damien’s Da’Bootcamp is ALWAYS “Ed Approved”!)
Check Pavel’s form on one arm swings! Shoulders & Hips in alignment at the top of the swing. Core locked. Strive for perfection today!
Today’s swing scheme!
- 20 swings
- 20 h2h swings
- 10/10 one arm swings
- 20 doubles
- Plus one set of 6 heavy swings
Healthy eating tip:
Find a standard go-to restaurant for healthy meals for days when you haven’t planned your meals, packed your lunch or the day has gotten away from you! Keep their number on speed dial. (It’s probably not got “pizza” in the name.)
Day 15! Saturday, September 19th! Halfway there!
Grab a friend and let’s get these done. If you need a friend or two to swing with, come in to 9am Foundations of Strength class and we’ll swing this one together.
10×10- 2 hand swing
5/5 x5 one arm swings
16 HEAVY the last 16 reps
Healthy eating tip. Read your labels! Your infused water will taste considerably better with frozen blueberries rather than frozen brussel sprouts! LOL!
150= 6 sets of 25
16= 4×4 one arm swings
(The last few days I have encouraged you to “go heavy” quite a bit. So, if you feel the need (soreness) try a moderately heavy bell for this one.)
We’ve really been hitting positioning hard with this challenge as well as in our classes.
- Start in your “Silverback” position. (Yes, like the gorilla…only you are less hairy, have shorter arms and wear clothes)
- Hike the bell back DEEP between the legs
- Stand up TALL flexing (tightening, locking) your entire core.
EVERY swing should look like this. If you start to crane your neck on decent or jut your chin at the top of your swing…if you start to get shallower and shallower in your hip hinge…if the bell flops or goes too high at the top of the swing… you will find yourself leaking energy. CREATE power by driving your hips FORWARD to a tall standing position. This is about the relationship between loose (downward swing) and engaged (top of the swing) and building muscle memory. You simply CAN’T remember well something you don’t do well (or often)!
5000 swings in a month! Let’s get ’em done!
Healthy eating tip. Be very careful with meal replacement diets. It may be just me, but anything that helps me lose weight that isn’t sustainable also helps me gain weight when I no longer have that “thing” (shake, pill, etc…). I haven’t built any good habits, haven’t needed to use my brain to figure out healthy eating with MY lifestyle, haven’t retrained my palette to crave whole foods and fresh natural flavorings. I don’t have anything to go by as I continue on and bad habits are just hangin’ out, waiting for me to “come home”.
Welcome back from vacation, Bob! We sure missed you! And thanks for teaming up with me AFTER your workout for this video!
6 x’s 11 double swings
1 set 40,30,20 10…heavy to heavier to heaviest! (You can see we shared bells, it worked out nicely!)
Everyone has different mobility and strength. Get the best hip hinge you can and straighten up nice and tall at the top of the swing. (Your butt should eat your shorts! SQUEEEEEEZE!)
Healthy eating tip? I know we have said this before, but….take time to make meals that are well rounded, pleasing to the eye and eat from a nice plate. Get OUT of the habit of throwing a sandwich together while ‘on the run’. Prep, enjoy, digest… THEN move on.
Thank you Foundations of Strength class for helping!
I had help with today’s swing scheme! Thank you 9 am Foundations of Strength class!
10/10 OA Swings xs 10 (for 100)
30 H2H walking swings to finish up!
Healthy eating. Don’t skip meals. Watch your supplements. When life gets REALLY busy your daily fuel becomes MORE important!
Today’s swing scheme!
10×10 one arm swings (10 xs!) = 100
* challenge..See how many sets of one arm swings you can get before you have to put it down.
30 H2H walking swings (forward back!)
From Strongfirst Instructor, Jeff Sokol! “At the top of the swing your butt should be eating your shorts, your knee caps should be pulled up, and your core should be extremely stable! I’ve found that focusing on these three things, keeps my swings really safe! Side note: my head position could be better. Working on it!! I heard the butt eating your shorts from the one and only, Brett Jones!” (https://www.facebook.com/
Our healthy eating tip for today is for the person in the relationship that DOESN’T need to lose weight, clean up their diet or make a lifestyle change. BE PATIENT. Everyone comes around to their solutions differently. But hardly anyone comes to their solution as a result of well meaning ‘nagging’. Your job may be the hardest.
HEADS UP! 5:45am classes start tomorrow (Shred300!!).
NOTE: You MUST sign-up by 6pm in order for the class to be on the schedule.