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.