Three phases of functional strength training

Abu asked YHC earlier in the week during run strong to help him out with the Q at the Boyd Lee Beatdown.  Abu would be participating in the Grow Ruck event in Richmond, VA.  Since Abu has helped me out quite a bit in the past (and the fact that this is one of my favorite AO’s), YHC was happy to help.  YHC looked back at the last few workouts and the plan was devised.  The goal was to give the PAX a total body workout to include three phases of functional strength training.  For a little bit YHC thought he was going to be the only one as the dreaded Q with no PAX.  But just as that thought process entered YHC’s mind, Cousin It comes pulling up.  Thus, a PAX of 2 will complete this functional strength workout.

Warm Up:

Lap around the perimeter

deep slow squats- 10 OYO

Merkin/Mountain climber combo

Forward Lunges IC 5 each leg

Goblet Squats with the KB 10 OYO

small arm circles forward 30 seconds

small arm circles backward 30 seconds

big arm circles forward 30 seconds

big arm circles backward 30 seconds

The Thang:

Phase 1: This phase was to be completed by the PAX all together, so It and I were side by side.  One of the single best exercises for functional strength that will work the entire body is the Turkish Get Up with a KB in hand.  This exercise will also expose weak points through out the body.

1/2 Get up each side for demonstration

Full Get up each side for demonstration

5 Turkish Get Ups right side

5 Turkish Get Ups left side

3 rounds/ 8 reps of the KB snatch from the hang position with each arm

Phase 2: Partner work

Around the world KB lunge (each leg 6 different points of contact with the ground) for three rounds

Double KB rack squat- three rounds of 8-10 reps

Phase 3: Conditioning

Partner one will be completing single arm high pulls from the ground while Partner two will be running to the sidewalk and back for 100 reps.

As soon as we were done with the high pulls Cousin It had to bolt for coaching duty.  YHC had about 15 minutes left.  AMRAP KB swings and the push press was in store until 8am.

No COT since IT had to leave.  Thanks Cousin IT for beating the fart sack and keeping me company today!