Teaching Day

Taught two level 1 classes, 3-4 fitness professional students per class. Managed to work out a bit w/ the last class. I am freaking sore.

They were great students. Some made me work, which i appreciate as a newish instructor.
Its all good.

Time to rest

Evening Training

With the best client ever. My Wife.

Trying to teach her to swing properly with my new found HKC knowledge.

Teaching is harder than it looks.

We started a stick along hte spine to talk about form.
Did some DL's
Next some pendulum swings in DL position.
Worked up to hike passes.
Even did the towel between the legs to get her to feel the hammies activating. Apparently chicks dont dig that one.

The hardest part for her was that nice flat back at the bottom of the swing. In time we did manage to get it.

I say again, teaching is tough!

Light Lunch Routine w/ Wife

Partnered Swings with my wife.
5 2H Swings
10 2H Swings
15 2H Swings
20 2H Swings

We then moved to a Squat-Swing-Plank sequence like this:

1 Goblet Squat - 5 1H swings (each side) - 150 Sec Plank
2 Goblet Squats - 6 1H swings (each side) - 150 Sec Plank
repeat till this final set:
6 Goblet Squats - 10 1H swings (each side) - 15 Sec Plank

This was a very light workout for me. I was spending a lot of time trying to teach my wife proper form.

I am really looking forward to when she has this stuff down and we can both workout (hard) together.

RKC Minimum & RKC Prep

Did RKC Minimum from the Art of Strength Book with my wife.

She used an 8kg bell.
I used 32kg to follow along with her. (I alternated 1 and 2h swings.)

Z-health warmup
RKC Minimum - Total time 12 minutes

We made a great break through with her swings by using a stretchy band to do banded swings with her. All of a sudden, whamo, she was nailing the hip snap.

Its a good day.

My workout after training w/ the missus. Straight out of Brett Jones RKC Prep article.
24kg C&P 5 Reps
24kg 1H Swing 10 (Left/Right)
24kg Double Clean and Front Squat 5 reps (Holy hell!)
24kg 1H Swing 10 (Left/Right)
24kg Get-up 5 (left/right)
24kg 1H Swing 10 (Left/Right)
Snatch 5 reps
40kg 2H Swing 10

Post Work out thoughts:
Still need help w/ 24kg Snatch form. Practice Practice Practice
Everything else is moving along nicely.

My HKC test is ~3 weeks away!

30:30 Conditioning, TGU

Met w/ wife and co-worker @ lunch for a little swing practice.
Once we felt confident, we did 30:30 swing protocol.

By the numbers:
30:30 24kg Swings for appx 9 minutes. Form slipped at the end so I stopped a minute early. co-worker kept up w/ a 16kg and the wife stopped a bit sonner using the 8kg.
I told them to stop when their form slipped. No reinforcing bad habbits with extra reps!

finisher (Me only)
16kg TGU 8l/8r appx 10 minutes to complete.

Wife Training

After my Snatch/Swing workout I spent some more time training the missus on swings an deadlifts.

She's getting there. I look forward to when we can both workout together on the same programs.