Nugent Coaching Systems

Teaching sometimes reveals interesting ‘accidents’.  In explaining the basic swing clean to a client, they interpreted what I was saying to be what I am currently referring to as the “snatch clean”.

As far as I know, this particular style of cleaning a kettlebell did not exist until this last Sunday.

If you don’t currently know how to clean a kettlebell, this video will be meaningless.  However, if you have had trouble mastering it and keep slamming your forearms, this may help you get through that.

Check it out:

It’s not rocket science.

It’s not a magical elixir.

It’s basic.

You are simply moving your body.  Sometimes quickly, sometimes with weight.  Sometimes both.  It’s not that hard to do.   Let’s not make a big deal of it.

Just get started.

Here are four movements that will get you more than halfway to wherever you want to be:

1. Squat
2. Deadlift
3. Shoulder Press
4. Sprint

OK. Great.  Those are the movements.  Now what?

For sets and reps, start with 5×5.  That alone will do you wonders.  Want more?  Learn to recover.   Want more?  Start eating right.  40-30-30 is a good general rule, but even better: eat natural foods.  Meat, veggies, nuts and fruit.  Water.

This is simply part of your life.  Stop over thinking this and stop making exercise an EVENT.  It’s not.  You have a life to live, a sport to excel in, kids to raise, a job to do.

Books I recommend:

Easy Strength – how to build and achieve strength

Naked Warrior – body weight training

5-3-1 – Basic lifts, effective

Different Ways to Train

There are different ways to approach this.  First, make sure your mobility is good.  Don’t build a house on a crappy foundation.  If you can’t move well, what good is it to make yourself even stronger in your immobility?  Get yourself fixed!  Stretch! Use a foam roller, see a Z-health specialist, something.

Finally, if the above movements are new, learn them from someone qualified.   Oh and have fun.

Thursday night was all about the kettlebell.

Motivation Required - and a Distinct Disregard for Sloth

Use double kettlebells for the required fun.  Even if they aren’t equal sizes (and you should try it even if you do have equal weights) use doubles and focus on quality reps, but keep moving.

You can count if you want to…

Thanks to the people who are a part of the Crucible and Gyms Gone Galt, for providing some of the inspiration and ideation of the workout!

MOTIVATION REQUIRED – AND A DISTINCT DISREGARD FOR SLOTH

No benching pics, but this should suffice

5:15 AM – Wakeup

5:45 AM – Walk out to garage, coffee in hand.

6:00 AM – Get started on this:

• Reps  x  Weight
• Warm-up:

• 5  x  70
• 5   x 90
• 3    x 105
• 5-3-1:

• 5    115
• 5    135

• 14    150
• Theoretical Max    219.93

For the accessory lifting (Boring but Big):

5 sets of 10 reps at 95 – Bench

2 sets of 10 TRX Body Rows (TRX was vertical)

3 sets of 10/10 Kroc Rows (62# Kettlebell)

Can’t say enough how great this felt to get it done and in before the day started!

Rack Pull of 425

Not every workout gets executed. This is what was planned for today:

Partner WOD:

• One person  does kettlebell swings while

• The partner drags a sled over to the farmer carry station
• Partner transitions to farmer carry and returns to kettlebell swings
• Switch partners
• Repeat for max rounds in 15 minutes

Oh and don’t be a martyr.  Injuries during TRAINING… is LAME.  During competitive events, or life events, more understandable.  If you are training for life, and getting injured doing so, you are FAILING.  Stop it.

Happy Friday!