May 16th, 2013!!

Hello Achievers!!
Today was a grab-bag of AWESOMENESS. For those who may not know, the Blogger is participating in the Strong First Level One Certification Workshop this weekend in Salt Lake City.  Day One is tomorrow!  Master Dan John will be one of the Team Leaders/Coaches, thank the Lord for not-so-small favors!!  Today's Training focused on Blogger's Turkish Get Up's, while also revisiting the Biceps/Butts/Bonanza for the Strong First Non-Participants and the Master Himself!!   Workout took place at The Westridge Athletic Training (T.W.A.T.) facility.  Blogger was joined by the Master himself Dan John, Mike B., Stoney Beckstead, and special guest star, RKC badass from the Windy City Laura McNally!!

Work-Out: 10-1-10 (Swings, Goblet Squats, High Steppers) Blogger used 28kg, check him out.
6 Point Rocks
10-1-10
Deep 6-Point Rocks.  Achiever is on his/her forearms instead of hands.
10-1-10
Left Knee Down (LKD) Bird Dog--Opposite Side Touch series.  Touching Right Knee to Left elbow, wrist, fingertips, palm.
10-1-10
Right Knee Down (RKD) Bird Dog-Opposite Side Touches.  Touch Left Knee to Right elbow, wrist, fingertips, palm.
10-1-10
LKD Bird Dog Same Side Touch Series.  Right Knee touches Right elbow, wrist, etc.
10-1-10
RKD Same Side Touch Series.
10-1-10

Work Out: Dan John, Mike B., and Stoney performed the following 2x through. Left side, and Right.

25 TRX Curls
25 TRX Rows
5 Rip Trainer Curls each side
Sled Pull:  Weighted with 45 plate
25 Loaded Glute Bridges (20kg each hip) (Ladies, use a single 20kg, put the bell on your bellybutton)
5 Heavy Goblet Squats (36kg) (Whatever is your heavy)
25 Swings (20kg) (Medium load these.  You will thank me.)

Blogger and Laura McNally had a Turkish Get-Up session.  It consisted of Alternating TGU's for 30 minutes.  Blogger used a 20kg, and a 10kg to clean up form.  Blogger completed 10 TGU's with 20kg, and 5 with 10kg.  Laura just kicked a ton of ass and used a 16kg the entire time.

Cool Down: Stoney Stretch
Windmill Stick

May 14th. The Up/Down Template!

Hello Achievers! Proud we are of all of you!  The following took place at The Westridge Athletic Training (T.W.A.T.) facility, a.k.a. Dan John's House.  Blogger was joined by the Master Dan John, Lindsay John, Mike B., and DRUMROLL PLEASE......THE LEGEND...NAMESAKE OF THE STONEY STRETCH.....STONEY BECKSTEAD, original BADASS and former Cross Pointe Kettlebell Club member!  The workout is the Up Down Template because as Dan John says, nothing gets the heart rate going like getting up and down off the ground.  Let's DO THIS!!!

WORK OUT:

Play catch with a partner.  This is just what it sounds like.  Two people throwing a ball around.  Make sure to get your partner moving around with a variety of throws.

3 Turkish Get Ups each side OR Rolling Drills.  Blogger did two Get Ups with 24kg, then the final TGU naked, for pure technique.  For the Rolling drills, the Achiever performs a naked Half Get Up three on each side.

Half Kneeling Alternating One Arm Press, Left Side: Left Knee Down.  Achiever presses each bell 3x with each arm.  If the bell is too heavy for Achiever to Press, Achiever performs 15-1-10. (Swings, Goblet Squat, High Steppers).  Bell order was as follows:  20kg, 24 kg, 28 kg, 16 kg.

Humane Burpee:  Achiever takes moderate bell (20kg for blogger).  Achiever performs 5 Bulgarian Goat Bags, 5 Goblet Squats, sets the bell between his/her feet, walks out the hands to Push Up Position, performs 5 Push-Ups, Walks the hands back to standing position, and begins again with 4 Bulgarian Goat Bags into 4 Goblets Squats, etc.  Until zero is reached.   Blogger LOVED this drill.

2 Turkish Get Ups each Side.  Blogger went light.  16kg.

Stoney Stretch both Left foot forward, then right.

Repeat 2X.  On the second round, the Half Kneeling Press round is performed with the RIGHT Knee down.

Play Catch for cool down.

Achievers, this workout is a SUPERB way to drill your Functional Movement.  This is a nice steady progression that begins with the Achiever on the ground, moving to half kneeling, then standing, then the Humane Burpee combines them all.  The Achiever is constantly drilling his get-up position, and just re-establishing strong and safe movement.  Dan John is a visionary.

May 13th, 2013. The Widow Maker.

Hello Achievers one and all!!  Proud we are of all of you! Today's workout...well, was a nightmare.  It was a rough one.  Honestly Achievers, I almost didn't make it home to the wife after this one, hence the name.  It was all I could do to turn on the car ignition after so many cleans!!  Dan John is a hero!! Pecos Bill had a horse named Widow Maker.  If you could ride that horse, you knew you were a true Western Badass.  This workout is the same. Enjoy!  Took place at The Westridge Athletic Training (T.W.A.T) facility.  Joining your fearless blogger were the Master Dan John, Lindsay John, Alice Lopez, and Mike B!!

Warm-Up:
25-1-10 (Swings, Goblet Squat, High Steppers) I used a 28kg.  What a big boy I am!!
6-Point Rocks (On all fours with toes tucked under is 6-point position.  For Rocks, the Achiever simply rocks forward and back, warming up the squat.)
25-1-10
6 Point Reaches Left Side:  Assume 6-point position.  With the Left Hand, reach across and pull on the right knee, then the left hand goes up to the sky for a zenith.  Try to point your left nipple to the HEAVENS.
25-1-10
6 Point Reaches Right Side: 6 Point Position.  Right hand grabs left knee, then up to the sky.  Right nip is pointed to heaven for all to see.
25-1-10
Bird Dog Left Side
25-1-10
Bird Dog Right Side
25-1-10

Cardio Cleans Series:
For THIS, the Achiever picks a bell that they are comfortable cleaning at least 10 times.  Blogger chose a 20kg, much to his later sorrow. Achiever performs the following TWO TIMES THROUGH.
8 Cleans Right Side 3 Front Squats
8 Cleans Left Side 3 Front Squats
5 Cleans Right 2 Front Squat
5 Cleans Left 2 Front Squat
3 Cleans Right 1 Front Squat
3 Cleans Left 1 Front Squat

Now, for the WORK OUT:
25 TRX T Rows
Left Knee Down Kneeling One-Arm Press 10x.
25 TRX Bicep Curl
25 Loaded Glute Bridges (Blogger used two 20kg)
10 Goblet Squats
25 Swings
Stoney Stretch Left Side
Backwards Loaded Sled Pull (Sled Loaded with 50lbs.)

REPEAT Workout on Right Side. 

May 10th, 2013 Took place at Dan John's House a.k.a. The Westridge Athletic Training (T.W.A.T.) facility. 

ACHIEVERS!!!  It is May the 10th!  Which means we celebrate the birth of the Patriarch, my father, Lynn Hemingway!!  Happy Birthday Dad!  In your honor Dan John your son-in-law, Geoffrey Hemingway, your son, Lindsay John, your granddaughter and two guys you have never met named Mike and Nick got together and put some heavy shit overhead.  This work out is for you Pop, because we're all so damn "IMPRESSED"!!

Warm Up:  Repeat 2x.  Once on Right side, once on Left side

25 TRX T-Rows

10 TRX Water Skier Rows (Right Side):  For this exercise, the Achiever holds the TRX in his right hand, his right elbow extended fully.  The Achiever then hinges over and assumes a bent-over row postion, flat back, right arm extended, gripping the TRX handle.  REALLY settle into the hinge here.  Eyes on horizon, chest open, flat back.  The Achiever reaches down with the left hand, and performs a standard one-arm KB Row.  This was done with a 20kg bell. 

Rip Trainer Kayak Hold:  Right knee is up, left is down in lunge position.  Gripping the Rip Trainer in the Kayak row position, the right hand should be high, the left low. Hold. 

Stoney Stretch

25 Dbl Loaded Glute Bridge: 20kg on each hip.  

Work Out:  The workout consists of a Kettlebell conga line.  The TWAT Achievers emptied Dan John's rack of Kettlebells and spread them out in a line.  The order in weight was as follows: 36kg, 20kg, 14kg, 28kg, 4kg, 28kg, 12kg, 8kg, 8kg, 20kg, 20kg, 10kg, 24kg, 16kg.  I can assure you, the order made no particular sense, and if you have a limited number of bells, this will STILL work, the POINT is the variety of the load.  The Achiever will alternate arms from bell to bell, beginning with the left.  The Achiever steps to the bell, Cleans the bell, and Presses it THREE times.  After three, The Achiever moves on to the next bell, opposite arm.  The Achiever Cleans, Presses Three times, and moves on.  This continues until The Achiever has been through the line TWICE.  For bells too heavy for the Achiever to press, The Achiever does three Cleans, or the 15-1-10. (Swings, Goblet Squat, High Steppers).  

Cool Down: 

Windmill Stick

Stoney Stretch

There you have it folks!  It's a TON of pressing, with a TON of variety.  Think of this as a real tune-up for your Cleans and Presses.  The constant changing of the load will MAKE The Achiever focus on form and technique to avoid banging the wrist!  It's BRILLIANT!!!  Until next time, dear Achievers.  Also, we at Mutant Geek Strength are working to add pictures of these various exercises to the blog.  Until then, you'll have to deal with my powers of description.  

May 9th, 2013!!  BUTTS AND BICEPS BONANZA!!  This workout took place at Dan John's House, a.k.a. The Westridge Athletic Training (T.W.A.T.) Facility.  We were joined by Lindsay John, Rose Hemingway, Nick and Mike. (Sorry for the omission of Nick and Mike's last names, they did not sign a release form.)  I have posted my loads for the workout, and Rose's loads as well for the ladies who can hang.  For those who may not know, m'wife is a certified BADASS.  I digress.  On to the workout!!!

Warm-Up:
25-1-10  (KB Swings, Goblet Squat, High Steppers) I used a 28kg for these, Rose a 16kg.
90 Right: For this exercise, the Achiever places the Bell on the ground, horns down and pointed to the right. Achiever then places his RIGHT knee behind the bell, and the left knee is placed at a 90 degree angle perpendicular to left hip.  Nice, open crotch on this.  Now, with his right hand on the bell in front of him, the Achiever takes the left hand, reaches through his magic crotch opening, and grabs the heel of his right foot.  Hold here for a moment.  Then the Achiever brings the hand back through and places it on the ground next to the bell.  The Achiever goes into a push up position, left hand on ground, right hand on bell, and performs 1-3 push-ups.
25-1-10
90 Left: Same as above, but the bell horns are to the left, the left hand is on the bell, the left knee down.  The Right hand will reach through and hold.  1-3 push-ups at the end, left on the bell, right on the ground.
25-1-10
Ass To Grass:  This is just naked squatting.  No load, doing your best to put your ass to the grass while keeping your chest up.  Hang out here and breathe a few seconds.
25-1-10
90 Right
25-1-10
90 Left
25-1-10
Ass To Grass

WORK OUT:  BICEPS! BUTTS!! BONANZA!!!
Achiever Performs TWICE:

25 TRX Curls
25 TRX Rows
5 Rip Trainer Curls each side
Sled Pull:  Weighted with 45 plate
25 Loaded Glute Bridges (20kg each hip) (Ladies, use a single 20kg, put the bell on your bellybutton)
5 Heavy Goblet Squats (36kg) (Whatever is your heavy)
25 Swings (20kg) (Medium load these.  You will thank me.)

Special SFG Finisher: Snatch Test with 10kg bell.  20-15-10-5.

Cool Down: Windmill Stick
                    Stoney Stretch
                    Foam Roll as Needed

There it is my little Achievers!!  It was a bitch.  But a bitch that you want to call again in a couple of days,  because she makes you ache in ALL THE RIGHT PLACES.

Hello Strength Seekers and Badasses, Urban Achievers EVERY ONE!

Hemingway here.  The following is the perfect storm of a geek with a HUGE Big Lebowski obsession, a fixation on Kettlebell Training, and a SHITLOAD of free time. If you can keep a secret, dear reader, Dan John and I are spending time in the garage crafting the ultimate Lebowski workout.  When it is finished, you will hear it here first, dear Achievers. Until then,  I give you all....the Kettlebell/Lebowski table:

Dude, here is my dance quintet, you know my cycle? Welcome to Crane Jackson's Fountain Street Theatre....
Two of my favorite things, Lebowski and kettlebells. Here it goes....

48 kg--Jackie Treehorn. He'll knock your ass out. Hell of a Caucasian Jackie.

40 kg--The Big Lebowski. He rolls around, abusing everyone. Not even Walter can hold him for long.

32Kg--The Walter. Ultimate badass. You are entering a world of pain, but he'll get you a toe Dude, he'll get you a toe by three o'clock this afternoon, with polish. Not for fucking amateurs, unless you want to see what happens when you fuck a stranger in the ass.

28Kg--The Stranger. I like your style Dude. But be warned, If you're tossing this around, you might find yourself using a lot a'cuss words.

24 Kg--THE DUDE!!! The 24 Kg is the Dude because it is the test bell, and the Dude is tested so much. He's the man for his time and place. Pair him with the Walter (32k) for an amazing Loaded Carry. I call it the handoff. Bring your dirty undies. The whites. The ringer cannot look empty. Dude's car will get a little banged up.

20 Kg--Donny. Donny is the guy that gets tossed around and then eventually lost while we try to get to the Dude. We kind of take him for granted, but we need him. He is the Walrus. He's throwing rocks tonight. You're dead in the water.

16kg--The Jesus. Fucking Quintana. Creep can roll man. Great for beginner single arm pressing, just like the Jesus' opening move during the Spanish Hotel California.

12kg--The Maude. Where the ladies want to be. Delicate, yet strong. Tangle with her, and see what condition your condition is in. Use her with the Dude for a double loaded windmill, or what I call, "coitus" or "Jeffery, love me."

10kg--The Bunny. Easy to Snatch. She probably kidnapped herself. I'll just go find a cash machine.

8kg--Smokey!! Mark it eight Dude. These are for pacifists, for the fragile, the very fragile.

6kg--The Brandt. This is our concern Dude. Can be viewed as unnecessary, but under-rated.

Hopefully the Coen Brothers will not sue my super fan-boy ass for this.  It was a labor of love dudes! 

Dan John Pry Bar Workout

Workout took place at Dan John's House, a.k.a The Westridge Athletic Training (T.W.A.T) facility on 05/08/2013

Warm-Up:
15-1-10 (Swings, Goblet Squat, High Steppers) (28kg)
6-Point Position Rocking Back
15-1-10 (28kg)
Neck Nods
15-1-10 (28kg)
Bird Dog L
15-1-10 (28kg)
Bird Dog R
15-1-10 (28kg)

WORKOUT:
Repeat 3x
25-TRX T-Rows
2-3-5-10 Alternating One Arm Press (20kg)
Farmer Walk (2x28kg)


FINISHER: Snatch Test with 12kg bell,  20-15-10-5 each arm, no putting the bell down.
Cool-Down: Windmill Stick L/R
                      Stoney Stretch
                      Trying not to puke