August 2017

Schedule

S1 – “Tortoise Strength”

First do a max set of AMAP each exercise (between 6-12 reps). Then do 4 more sets of 50% reps of the first set.

  • Hand Stand Push-Ups
    • Stability: Knee Pushups > Assisted Downdog Push Ups
    • Strength: Downdog Pushups > Feet on 24” Box > Assisted heels to wall
    • Power: Handstand Pushup > hands on blocks or parallettes
  • Chin-Up
    • Stability: 90° JGXT
    • Strength: Chin-Up
    • Power: Chin-Up to Chest > Add weight with vest or kettlebells
  • Pistol Squat
    • Stability: 1-Leg Negative then stand with 2 (to 18-24” box) > Pistol with assistance
    • Strength: Pistol to 12-18” Box
    • Power: Pistol > Resisted with KB or vest

Finisher: Power Wheel Rollout to the song “Flower” by Moby.

C1 – “O Shit!”

Alternate the two exercises with swings descending in reps and burpees ascending each round. Finish as fast as possible.

  • KB Swing 25 → 1
    • Stability: 8k / 16k (Women / Men)
    • Strength/Power: 16k / 24k (Women / Men)
  • Burpee 1 → 25

Finisher: BASE 40/20 x 2 Rounds

S2 – “10s430

Complete as many rounds as possible in 30 minutes. 10 reps each exercise.

  • Pushup
    • Stability: Knee Pushups (assisted or elevated if needed)
    • Strength: Pushups
    • Power: Pushups
  • Assisted Pullups
    • Stability: 60° JGXT > 90° JGXT
    • Strength: Jump Pullup
    • PowerKips
  • Box Jumps
    • Stability: Hindu Squat (20 reps)
    • Strength: Box Jump 24” / 30” (women / men)
    • Power: Box Jump 24” / 30” (women / men)

Finisher: 2 x 100 AFAP, rest 2 minutes between sets

  • Jump Rope Doubles
    • Stability: 2 x 300, Singles with alternating feet

C2 – “Power Wheel Sweat”

40 minutes as many rounds as possible.

  • PW Line Grabbers (10 reps)
    • Stability: Hold Incline Plane position for breaths
  • PW Leg Curls (10 reps)
    • Stability: Keep hips right off the ground
    • Strength: Hips lift to ~12” as the legs curl
    • Power: Hips lift to ~12” as the legs curl
  • Windshield Wipers (20 reps)
    • Stability: On floor with legs bent > straight legs (L+R=1)
    • Strength:Straight legs on parallel bars > pull-up bar (L+R=2)
    • Power: Straight legs on parallel bars > pull-up bar (L+R=2)
  • Run 440 yards
    • Can’t run? Sub 250 Jump Rope (150 forward + 150 backward)

BASE Finisher “D”: 40/20 x 4 Rounds – Download the audio file here.

S3 – “Ascend/Descend KB Strength

4 Sets as many as possible at each level. Move up in weight each set. Use same weights for all exercises. Warm-up with the Eischens Yoga Beginner’s Sequence

BASE “F’ – Warm-Up: 40/20 x 3 Rounds

C3 – “Monkey Dash

Finish 3 rounds as fast as possible.

  • Farmer’s Carry (100 yards)
    • Stability: 30% of body weight
    • Strength: 50%
    • Power: 50%
  • Agility Ladder- Ickey Shuffle (3x down)
    • You don’t need a physical ladder, using an invisible line will work just as well for ~10 yards
  • Cable Step Unders+Overs (10 over and under, 5 each direction)
    • Measure to hip height
  • Run (800 yards)
    • Can’t run? Sub 500 Jump Rope (250 forward + 250 backward)

BASE Finisher “D”: 40/20 x 4 Rounds – Download the audio file here.

S4 – “Strength Card Deck

This workout we are only going to do twice (8/7 and 8/25). On 8/16 we will be doing S4b – Secret Service Snatch Test. The Card Deck is too intense to do more than twice, and the SSST tends to tear hands when done more than once.

Take a deck of cards and assign each suit to an exercise, with the numbers equal to reps. Ace = 14, King = 13, Queen = 12, Jack =11. Draw cards two at a time doing the reps on the card. If the two cards are the same suit add them together and keep drawing until two different exercises. Complete as fast as possible

Goal Weights: First time 12s/20s, second time 16/24s.

S4b | “Secret Service Snatch Test”
Do as many reps as possible in 10 minutes. Alternate hands as needed, rest as needed. Goal is 200+ reps.

  • Snatch (16k / 24k)
    • Stability: KB High Pull

Jump Rope Sprints

  • 30/30 x 10
    • Stability: 85 reps until done
    • Strength: 85 Reps/Set
    • Power: 100 Reps/Set
  • 60/30 x 6
    • Stability: 120 reps until done
    • Strength: 160 Reps/Set
    • Power: 180 Reps/Set
  • 90/60 x 3
    • Stability: 200 reps until done
    • Strength: 240 Reps/Set
    • Power: 275 Reps/Set
  • 120 x 1
    • Stability: 240 reps until done
    • Strength: 320 Reps/Set
    • Power: 360 Reps/Set

BASE Finisher: 40/20 x 3 Rounds – Download the audio file here

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