As you head into week 2, I highly recommend revisiting your GFE Scoring sheet. It's not uncommon to see results and eliminate movement viruses (clearing up movement patterns) in one week.
Then based on what you find in the GFE:
- Identify your red, yellow, and green lights.
- Select one of the custom templates below to plan your training.
SAH Press Continuum
This week we make our first progression in the press continuum. This was an eye-opener for me when I first got into strength training with kettlebells. Too many times I rammed my head against the wall and couldn't figure out WHY my press was "stuck."
How many times we think, "well... to press more, I should keep pressing more, right?"
I mean, this is what all the "guru's" say.
"... To press a lot, you need to press a lot."
While this isn't necessarily wrong and many people have seen success with this tactic. But if you're new to kettlebells? It's not the best approach. And if you're a seasoned kettlebell'er??? More of your focus should be on the different angles of pressing.
Pretty much.
... you need to get better at pressing.
And this is the purpose of the SAH Press Continuum. To get better at pressing -- from the ground up. Before diving into this week I wanna address your "warmup."
... warmups are broken up into 2 categories:
- General warmup
- Specific warmup
The majority of your warms in this course will be general (I.e, they're not specific to the training scheduled for the day). But you can definitely get more specific with them.
General warmups:
- Daily Recharge
- (GFE) Ground Force Exploration
- Carry Collection (one or all four parts)
- Armbar
- Crooked Armbar
***Sample Session
Perform each session in a "circuit."
E.g., Day 1, sets of 3.
Warmup:
GFE
Armbar x L/R
Carry Collection x 5 min
Session: 20 minutes
Half Kneeling Press x 3
Crush Goblet Squat x 3
Farmer carry x 30 paces
*Repeat circuit for 20 minutes.
Cooldown:
Armbar
Crooked Armbar (If appropriate)
Reverse GFE
Template #1: Red light on Bent Leg/Straight Leg and Side Walk to push-up Series
Header | Day 1 | Day 3 | Day 5 |
|---|---|---|---|
Volume Dynamics | Sets of 3 | Sets of 4 | Sets of 5 |
Session Duration | 20 minutes | 25 minutes | 30 minutes |
Week 2 | Warmup Half Kneeling Press Crush Goblet Squat F. Carry x 30 Cooldown | Warmup Tall Kneel Press Single Leg Deadlift R. Carry x 30 Cooldown | Warmup Classic Military Press R. Lunge Part 1 OH Carry x 30 Cooldown |
***Swing note: Swings are red-lighted for the Bent leg/Straight Leg series and yellow-lighted for the Side Walk to Push-up Series. If you red-lighted for the Side Walk to Push-up Series, proceed with caution with your swings.
***Getup note: Full getups are yellow-lighted for the Bent Leg/Straight Leg Series and red-lighted for the Side Walk to Push-up Series.
Template #2: Red light on S-Movement
Header | Day 1 | Day 3 | Day 5 |
|---|---|---|---|
Volume Dynamics | Sets of 3 | Sets of 4 | Sets of 5 |
Session Duration | 20 minutes | 25 minutes | 30 minutes |
Week 2 | Warmup Loaded F4 Lunge R. Lunge Part 1 F. Carry x 30 Cooldown | Warmup *R. Lunge Part 2 **Front Squat R. Carry x 30 Cooldown | Warmup **Front Squat Single Leg Deadlift ***OH Carry x 30 Cooldown |
***Swing note: 1 or 2H swings are green-lighted for this template. Use your best judgement on which to go with with based on your strength and skill level using the swing swipe file. If time is of the essence. Move your swings to days 2, 4, 6, 7.
***Getup note: Full getups are red-lighted for this template. Getup to the elbow and palm are yellow-lighted.
*On day 3, the reverse lunge part 2 is "yellow-lighted." Proceed with caution. Listen to your body. If you can't maintain alignment, regress to the racked reverse lunge from day 1.
**When performing the front squat on days 3 and 5, alternate sides per circuit. E.g., first time through the circuit, front squat x 4 right. The next time through the circuit. Front squat x 4 left.
***On day 5, the overhead carry is "yellow-lighted." Proceed with caution... listen to your body. If you can't maintain alignment, regress to the racked reverse lunge from day 1.
Template #3: Red light on Crawl Series
Header | Day 1 | Day 3 | Day 5 |
|---|---|---|---|
Volume Dynamics | Sets of 3 | Sets of 4 | Sets of 5 |
Session Duration | 20 minutes | 25 minutes | 30 minutes |
Week 2 | Warmup Half Kneel Press R. Lunge Part 1 *F. Carry x 30 Cooldown | Warmup R. Lunge Part 2 Crush Goblet Squat *R. Carry x 30 Cooldown | Warmup R. Lunge Part 3 Single Leg Deadlift *OH Carry x 30 Cooldown |
***NOTE: 2H kettlebell swings are green-lighted for this template. 1H swings are yellow-lighted. If time is of the essence. Move your swings to days 2, 4, 6, 7. Use your best judgement and plug the appropriate skill into the swing swipe file.
***Getup note: Full getups are red-lighted for this template. Getups to the elbow and palm are yellow-lighted.
*Carries on this template are yellow-lighted. If you decide to add carries and 1H swing to your practice using this template, listen to your body and use them with caution.
Template #4: Red light on Frog, Crab, Push-up Series
Header | Day 1 | Day 3 | Day 5 |
|---|---|---|---|
Volume Dynamics | Sets of 3 | Sets of 4 | Sets of 5 |
Session Duration | 20 minutes | 25 minutes | 30 minutes |
Week 2 | Warmup Z-Press Loaded F4 Lunge F. Carry x 30 Cooldown | Warmup Half Kneel Press R. Lunge Part 1 R. Carry x 30 Cooldown | Warmup Tall Kneel Press Single Leg Deadlift *OH Carry x 30 Cooldown |
***NOTE: Swings are red-lighted in this template. Invest your time into the Daily Recharge and GFE and be intentional with the Loaded F4 Lunge.
***Getup note: Full getups are green-lighted for this template. Fire away!!
*Carries on this template are "yellow-lighted." Listen to your body and use them with caution.
Template: "Work to Do"
If during the GFE leading into week 2, you're still red-lighting for multiple patterns. Continue following the training laid out below.
Day 1:
Warmup
GFE
Armbar x 3 (L/R)
Rocking w/ head nods x 10
Upper and lower body rolls x 5/5
X-Lift x 3/3
Creeping x 5/5
Carry Collection x 10 minutes
Cooldown
Reverse GFE
Day 3:
Warmup
GFE
Armbar x 3 (L/R)
Rocking w/ head nods x 10
Upper and lower body rolls x 5/5
X-Lift x 3/3
Creeping x 5/5
Carry Collection x 15 minutes
Cooldown
Reverse GFE
Day 5:
Warmup
GFE
Armbar x 3 (L/R)
Rocking w/ head nods x 10
Upper and lower body rolls x 5/5
X-Lift x 3/3
Creeping x 5/5
Carry Collection x 20 minutes
Cooldown
Reverse GFE