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
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