TheBoltBlog

Overhead Squat skill work
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Elizabeth Burps
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21-15-9
Squat Clean, 135/95
Burpees

Thanks to Shay Ratliff and Kathy Pittman from MAC Barbell for our beautiful, new Kettlebells. In total 19 kettlebells ready to be moved, testing your grip, hip extension and mid-line stability.

• KB Swings  15-13-11-9-7-5-3-1
• Burpees        1-3-5-7-9-11-13-15

*Choose a KB you can swing unbroken for all reps.  On my way to pickup a 40kg monster if anyone wants to give it a try!

Who is ready to train?  Check out some of the new toys showing up at the gym!  Concept 2 rowers aka the Human Destructo Machine, and hands down the best conditioning machine on the planet.  Sure we still need to pick up heavy stuff, sprint, and develop athletic skill sets, however when it comes to cardio-respiratory endurance, stamina and general conditioning the Concept 2 is a fantastic tool.  Rowing on the Concept 2 is a low-impact, full body workout and provides a great alternative to running outdoors in adverse conditions….although sometimes that is fun too.

I also just put together our Rogue Butcher Push/Pull sled.  I love……or maybe hate, this thing!  It can definitely put the hurt onyou.  For my competitive athletes this is an awesome tool to build speed, power and acceleration.  One thing I have never heard said about any athlete, “Hey that dude is too fast!”; come try and get too fast with me and the Butch.

Also in the pic we have some quality Pendlay bumpers for our Olympic Lifts, slam balls and med balls for dynamic/plyo training and a few Kettlebells (should be getting in a few more soon if this weather ever clears)!