KettlebellPlanet.com

The holidays are a great time to eat tons of tasty food, catch up with friends and family, and hit the gym with your buddies for a care free training session. Today an old football buddy and I hit the gym to catch up and get our swell on at the same time. My training this week has been pretty haphazrd so I just let him plan the workout for me. It is always tougher to do someone else's workout, and I am feeling it as I write this. My right oblique and left hamstring are already very sore, it's going to be tough to move tomorrow!

If you are stuck in a training rut, as happens to everyone eventually. Find somebody who knows there stuff, turn your brain off, and just do what they tell you to do. This is when having a strength coach comes in real handy. Instead of going to your old faithful exercises for the same old set and rep scheme, you will be forced to challenge yourself with unfamiliar stressors. This will force adaptation and improvement.

Here is the workout my buddy had us do:

• Hang Clean
• Start with the bar and add 20-25lbs per set until you hit a max single or fail
• Really go for it on this drill, I missed a new PR on the first try but got it on the second attempt
• Overhead Split Squat
• Press the barbell overhead, hold it there while dropping into a static lunge, then squat up and down in the lunge position for a few reps, then switch legs
• 3 x 5 each side
• Squat and Plyo Jump Combo
• Do a set of squats and then bang out some box jumps
• 5 x 5
• Suitcase Deadlifts
• 2 Olympic Bars with a 25lbs plate on each side
• Grab a barbell in each hand and deadlift it for reps
• This will work your grip and extend the range of motion compared to a traditional deadlift
• 4 x 10-15
• Uneven Load Bench Press
• Put a 45lbs plate on one side of the bar
• Carefully press it off the rack and perform bench presses with a spotter present
• This drill will work the obliques like crazy!
• 3 x 8-10
• Hanging Leg Lifts
• 3 x max reps

Here is a great video demonstrating the Hang Clean


Here is an example of the Suitcase Deadlift




Nathan Donahue
http://www.kettlebellplanet.com/