Tuesday, January 11, 2011

Training Log from Friday Via Pat Flynn, RKC

Single Clean and Press Chain - Line up 5 consecutively heavier bells (60-90% intensity). Perform 3 - 5 presses at each bell(L+R), and run through the chain 3 - 5 times

One Arm Bench Press - This is a fantastic horizontal push variation, especially as a stability exercise for your core. You can perform this either with a kettlebell or dumbbell. 5 sets of 5 @ 60-80% intensity

Single Leg Deadlift - Unilateral movements help correct imbalances and weaknesses, which is why it is important to be sure to perform a good amount of unilateral movements along with your bilateral exercises. This is one of my particular favorite unilateral, lower body, hip dominant movements. See Master Somnath Sikdar perform it in the video below! 5 x 5 again @ 60% intensity

Tactical Pull Up, Ring Chin, and Bodyweight Row Circuit - 3-5 reps of each exercises, with no rest in between.

Finish up with 5 sets of some sort of hanging leg raise variations. Perform as many quality reps as you can, but always leave a rep or two in the tank!

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