Airborne Lunge ( how to video)

Here is a quick video on the airborne lunge. It's not as sexy as the pistol but IMO it's the precursor to the pistol. Enjoy!

View Video: http://www.youtube.com/watch?v=RQ63WK_bCOk

Todays workout

Z mobility
ASLR prep
T spine
Dowel press from different squat depths

Akro wheel progression

Swing ladders, 20 each, 20, 24, 32 x5

Press ladders 2,3,4,5 w/32k x4

Ring work

Something to Consider

When approaching the KB, make sure you focus on the task at hand. YOU and only YOU determine how the bell will move. Be aggressive focused and relaxed, you own the bell, it does not own you. You react, the bell moves. Do not approach it half-heartedly, if you aren't dead set on achieving your task you will not complete it. Every goal is attainable, but only you determine the road map to reaching it.

POWER TO YOU!

Beast tamer challenge 1 out of 3 DONE!!

Pull-up ladders paid off, I did a 48kg (106lb) pull-up today. I am pretty happy. Still practicing on the pistol and press but I am pretty happy! Slow and steady wins the race



http://www.youtube.com/user/skillofstrength#p/a/u/0/6LAVJIpmVKM

Great Practice Day

Z mobility drills
aslr work
rib pulls
dowel squat press from different depths (WOW)
16kg get-ups 5 L/R
100 24kg swings
3x4 16kg pistols L/R
4x3 s-arm press 32kg x3 and 36kg x3 (felt light today about time) :)
40 strict pull-ups
40 strict dips

Added tons of mobility work into each set, lots of ASLR work, S-leg deads before pistols and modified Bretzels.

I think i am learning how to practice better these days, I feel good after my lift not worse!!

What I learned today 3/25/10

When stretching the hamstring, dorsiflexion of the ankle is not necessary. You may "feel" it more but what you may feel is neural tension and not necessarily true lengthening of the hamstring. Thanks Al!

1st ever RKC GTG in New England

I can't wait!!! New England RKC's have to represent, soooooo here is the scoop on the RKC New England GTG:

When: Saturday April 17th

Time: 10:30am to whenever we are done

Where: Athletic Evolution, 78B Olympia ave, Woburn, MA 01801

Please forward this to all RKC's you know and see if they are interested. I have some bells but the more the merrier. I also have an FMS test kit if we choose to use it. I have plenty of chalk as well.

Please email me to confirm at mpbass5@gmail.com.

Bring a snack and get ready to have some fun! Anyone own a beast?

Mike
mpbass5@gmail.com