Sunday, July 1st, 2012

Location
Precision Athlete
237 W. 105th St. Upper Level
New York, NY 10025
www.precisionathlete.com

Time: 9:00 AM – 3:00 PM

Mobility is one of the least developed and understood aspects of physical conditioning.

Plenty of people display strength and can lift heavy bells and sandbags, or swing kettlebells for high reps… but they often display terrible terrible posture, movement patterns and range of motion.

You’re invited to come train with internationally renowned fitness coach Steve Maxwell and experience his system of mobility conditioning.

Steve’s mobility conditioning system build agility, coordination and transforms the natural aging process.

Many people think of mobility as a gentle sort of active recovery exercise–and this is one aspect–but there’s a whole other side of mobility that few are aware of.

In this seminar, you will learn:

• Mobility exercises that increase strength throughout the 3-dimensional plane
• How to link mobility exercises to create the absolutely best cardio conditioning possible
• 4000-year old, classical exercises even more applicable in these modern times
• Restoration as well as energizing exercises and techniques
• How to access the full lung capacity and why every exercise is a breathing exercise

Come prepared to be inspired, sweat and enjoy!

Saturday, June 30th, 2012

Location
Precision Athlete
237 W. 105th St. Upper Level
New York, NY 10025
www.precisionathlete.com

Time: 9:00 AM – 6:00 PM

Maxwell Level Two is for those who have attended and passed the Level One Kettlebell Certification. The focus is on more complex exercises, double kettlebell exercises, metabolic training and the training of professional athletes.

This certification is for dedicated trainers and coaches that want to acquire in depth knowledge on kettlebell training to improve their own skills as well as their clients.

Participants will be expected to demonstrate perfect from with single and double kettlebell exercises. This will be tested at the certification.

Participants will also be tested in their abilities to create a training session/program for an individual or group based on information given by Steve at the certification

With the The Fundamentals of Human Movement seminar, based on fascial anatomy, all of the old rules go right out the window. Most information for those people interested in training originates in the fitness magazine industry, itself based on now-outmoded bodybuilding/isolation ideas.

Recent discoveries show it’s impossible to create genuine isolation, and in fact the body works as a cohesive unit within its environment.

This new model, often referred to as “functional” training, is the current “movement-based” model of training.

Steve Maxwell, who has been training for nearly 50 years, cuts through the confusion, nonsense and mythology pervading the fitness realm.

Saturday and Sunday, June 23rd and 24th, 2012

Location
Precision Athlete
237 W. 105th St. Upper Level
New York, NY 10025
www.precisionathlete.com

Time:
8:30 AM – 6:00 PM Saturday
9:00 AM – 5:00 PM Sunday

Participant: Rachel, KB Clean & Jerk @ 16kg, Box Jump, Rope

Rachel’s clean & jerk looked solid.   She chased the clean & jerk with 4 minutes of box jump and jump rope, two things she is trying to improve.  What use to be weak points are becoming easier.

Workout
10 min AirDyne @ easy pace
Then:
3×5 Wall Squat
3×10 Squat
3×5 Goblet Squat
Then:
15x Double KB Cleans+
60sec Box Jump+
60sec Jump Rope+
6sec Box Jump+
60sec Jump Rope+
2 min rest
5 rounds
Then:
(1-3) Pull up Ladder + 10x Push ups
4 rounds
Then:
Cool Down

Participant: Annie, DBL KB Clean @ 16kg, Box Jump, Rope

Rachel and Annie during their free aerobic portion of their circuit.

Workout
5 min Ski @ easy pace+
5 min AirDyne @ easy pace+
5 min Row @ easy pace
Then:
2×5 Wall Squat
2×10 Squat
2×5 Goblet Squat
Then:
15x KBS @ 32kg+
60sec Ski >300m Pace+
60sec AirDyne >30cal Pace+
60sec Row >300m Pace+
2 min rest
3 rounds
Then:
15x Goblet Squat @ 32kg+
2 min Burpee Broad Jump+
2 min rest
3 rounds
Then:
Cool Down with Carries

Participant: Antonio, KBS/Ski/AirDyne/Row (301m,40cal,311m/300m,36cal,306m/300m,32cal,303m

Workout
10 min AirDyne @ easy pace
Then:
3×5 Wall Squat
3×10 Squat
3×5 Goblet Squat
3×10 KBS @ 24kg
Then:
3×5 DL @ 50% 1RM (155#)
Rest 1 min between sets
3×4 DL @ 60% 1RM (185#)
Rest 1 min between sets
3×3 DL @ 70% 1RM (225#)
Rest 1 min between sets
2×2 DL @ 80% 1RM (250#)
Rest 2 min between sets
6×1 DL @ 90% 1RM (280#)
Chase it with 5x Depth Jump
Rest 3-4 min between sets
Then:
4x(20/10) AirDyne+
2 min rest
4x(20/10) AirDyne
Then:
Cool Down

Participant: Steve, DL, AirDyne (51cal, 50cal)

Workout
50x TGU @ 16kg
Then:
300sec FLR
Then:
6000m Row @ easy pace

Participant: Mez, TGU, FLR, Row

Workout
50x TGU @ 12kg
Then:
30min AirDyne @ easy pace
Then:
50x HSPU

Participant: Air, TGU, AirDyne, HSPU

Participant: Jessica, DL, Row, Carry, FLR

Workout
10 min AirDyne @ easy pace
Then:
2×5 Wall Squat
2×10 Squat
2×5 Goblet Squat
Then:
Work up to a heavy DL
Then:
5×3 DL @ 80% 1RM (355#)
rest 3 min between sets
Then:
2x(20/10) AirDyne
5x Push up+ 5x Pull up (max round in 2 min)
3 Rounds
Then:
Cool Down

Participant: Mez, Dl, AirDyne, Push up, Pull ups

Workout
10 min AirDyne @ easy pace
Then:
3×5 Wall Squat
3×10 Squat
3×5 Goblet Squat
Then:
Work up to a heavy FRSQ
Then:
5×3 FRSQ @ 80% 1RM (255#)
(chase it with 5x box jump @ 30″)
rest 3 min between sets
Then:
5×5 Double KB Clean & Jerk @ 32kg
rest 1 min between sets
Then:
5 min AirDyne @ >150cal pace+
1 min rest
3 min AirDyne @ >90cal pace+
1 min rest
2 min AirDyne @ >60cal pace
Then:
Cool Down

Participant: Antonio, FRSQ, C&J, AirDyne (152cal, 84cal, 59cal)

Doing some post activation potentiation, chasing a heavy set of FRSQ with a high box jump.  

Workout
10 min AirDyne @ easy pace
Then:
3×5 Wall Squat
3×10 Squat
3×5 Goblet Squat
Then:
3x Power Clean+
3x FRSQ+
2x Push Press+
10x Pull ups
2 sets @ 95#
2 sets @ 115#
2 sets @ 135#
2 sets @ 145#
2 sets @ 155#
2 sets @ 165#
Then:
100x Perfect Push up
Then:
Cool Down

Participant: Ryan, Clean, FRSQ, PP, Push ups

Workout
10 min AirDyne @ easy pace
Then:
3×5 Wall Squat
3×10 Squat
3×5 Goblet Squat
Then:
Work up to FRSQ 1RM
Then:
FRSQ @ BW (155#)+
Strict Pull up
10/1, 9/2, 8/3, 7/4, 6/5, 5/6, 4/7, 3/8, 2/9, 1/10 reps of each
Then:
4x(30/30) Burpee, rest in FLR
Then:
Cool Down

Participant: Ari, FRSQ @ 225#, Pull up, Burpee

If you lack core stability the front squat is a great way to develop core strength.  It can reinforce good posture.

Workout
10 min Row @ easy pace
Then:
5 way KB Complex
KBS+
Clean+
Press+
FRSQ+
Row+
Push up
3 sets @ 12kg, 14kg, 16kg
Then:
Review Clean High Pull
Then:
Review Power Clean
Then:
4x(30/30) Squat, rest in low position
Then:
4x(30/30) Push Press, rest in OH position
Then:
4x(30/30) MT. Climber, rest in FLR position
Then:
Cool Down

Participant: David, CHP, Power Clean, Sq, PP, Mt.climbers

Participant: John, Elisa, Harry, Steve, Michele, Tara, Lynn, Jessica, Rachel

Great class this weekend.  We are so grateful to all our clients for all their hard work and dedication.

Participant: David, DL, Push up, sandbag, FLR

Workout
10 min AirDyne @ easy pace
Then:
10x TGU (5 each side) @ 8kg+ 60sec FLR
8x TGU (4 each side) @ 10kg+ 60sec FLR
6x TGU (3 each side) @ 12kg+ 60sec FLR
4x TGU (2 each side) @ 16kg NO FLR
2x TGU (1 each side) @ 20kg NO FLR
2x TGU (1 each side) @ 24kg NO FLR
Then:
10x Jump Pull up+
10x KB Push Press @ 12kg+
10x Ball Slam @ 25#+
10x KBS @ 24kg
4 Rounds
Then:
Cool Down

Participant: Elisa, TGU (24kg right only), FLR, Pull up, etc.

Workout
10 min of Ski/Row/AirDyne @ easy pace
Then:
3×5 Wall Squat
3×10 Squat
3×10 KBS
Then:
5x Ball Slam @ 20#+
5x Ball Slam @ 30#+
5x Ball Slam @ 40#+
30sec SKi >140m+
30sec AirDyne >20cal+
30sec Row >150m+
2 min Rest
3 Rounds
Then:
5 min Intermission (include last rest period)
Then:
15x Goblet Squat @ 24kg+
2 min Burpee Broad Jump+
2 min Rest
3 Rounds
Then:
5 min Intermission (include last rest period)
Then:
10-1 KTE ladder
Then:
Cool Down

Participant: Ari, Ball Slam/Ski/AirDyne/Row (143m/22cal/156m), (149m/18cal/153m), (139m/20cal/152m), GS/Burpee Broad Jump

Workout
10 min AirDyne @ easy pace
Then:
Clean @ 135#+
Ring Dips
21-21-15-15-9-9 reps of each
Then Later
2000m Row for time
Then:
Cool Down

Participant: Ryan, Clean, Ring Dips (5:05), 2000m Row ( )

Workout
10min AirDyne @ easy pace
Then:
2×20 Squat
2×5 Push ups
2×10 Squat Thrust
Then:
10x Sandbag TGU (5 each side)_
20x Split Jump
10 Rounds
Then:
5x(1-4) Pull up Ladder
Then:
Cool Down

Participant: Annie, TGU, Split Jump, Pull up

Workout
3×5 Wall Squat
3×10 Squat
3×5 Jump Squat
4×5 Knee Jump
Then:
Work up to a heavy BB Snatch
Then:
6×3 Snatch @ 70% 1RM
rest 2-3 min between sets
Then:
1 min “All out” AirDyne
Then:
Cool Down

Participant: Steve, Snatch @ 95#, 1 min “All out” (51cal)

Steve practicing barbell snatchs.   It is really great to see him back doing what he really enjoys doing.  These past few months have been challenging to him, but nothing he hasn’t been able to overcome.

Workout
2×5 Wall Squat
2×10 Squat
2×5 Goblet Squat
3×20 DL @ 30% 1RM
3×20 DL @ 30% 1RM off 4″ box
Then:
50x Pull up
150x Push up

Participant: Antonio

Participant: Jeremy, OHS @ 155#-PR, DL, PP, AirDyne

Learning something new can be frustrating at first, but if you pay attention to the little things early on you will improve quickly.  Jeremy has done just that.  At first the OHS seemed very hard, today he got close to body weight which is a huge improvement for him.

Workout
10 min AirDyne @ easy pace
Then:
3×5 Wall Squat
3×10 Squat
3×5 Goblet Squat
Then:
Work up to FRSQ 1RM
Then:
FRSQ @ BW+
Strict Pull ups
10/1, 9/2, 8/3, 7/4, 6/5, 5/6, 4/7, 3/8, 2/9, 1/10 reps of each
Then:
Cool Down

Participant: Ryan, FRSQ @ 275#-PR

There is no surprise Ryan hit another PR tonight.  He has been putting so much time and effort not only into his training but also his recovery practices.  When improving your technique, every detail matters.   You have to do more than just show  up.

Workout
10 min AirDyne @ easy pace
Then:
TGU + FLR
10x TGU @ 12kg (5 each side) + 60sec FLR
8x TGU @ 16kg (4 each side) + 60sec FLR
6x TGU @ 20kg (3 each side) + 60sec FLR
4x TGU @ 24kg (2 each side) + 60sec FLR
2x TGU @ 28kg (1 each side) No FLR
2x TGU @ 32kg (1 each side) No FLR
Then:
10x Pull up+
10x DBL KB Push Press @ 16kg+
10x Ball Slam @ 25#+
10x Ring Dip+
10x KBS @ 32kg
3 Rounds
Then:
Cool Down

Participant: Steve, TGU, Pull ups, PP, etc.

Workout
Foam Roll & Mobility Drills
Then:
5000m Row @ easy pace
Then:
“KB Play”
22 min non stop @ 10kg
Then:
5x(1-3) Pull up & Push up Ladder

Participant: Rachel

Workout
3×5 Wall Squat
3×10 Squat
3×5 Goblet Squat
Then:
6×20 DL @ 30% 1RM
Then:
50x Pull up
50x HSPU
Then:
20 min AirDyne @ easy pace

Participant: Mez, DL, Pull up, HSPU, AirDyne

For someone like Mez, doing 50 HSPU is a recovery workout, for someone like me it might be a workout into itself.  Building a foundation is important and we all have to start somewhere.  

Participant: Ari, Lunges, C&J, FRSQ

Make sure while doing push press or jerk, you achieve complete lockout at the top.

Air chasing the Jerks with some lunges

Workout
10 min AirDyne @ easy pace
Then:
Snatch + OHS + PWR Snatch
1 Triplet every 30sec for 10 min @ 45#
Then:
2x(1-6) Box Jump @ 20″
2x(1-6) Box Jump @ 24″
5×5 Box Jump @ 30″
Then:
8×3 FRSQ @ 70-75% 1RM (123#)
Rest 1 min between sets
Then:
Weighed Pull up
1x 90% +
1x 70% +
1x 50% +
2x BW
4-6 sets, Rest 3-4 min between sets
Then:
5×5 Box Jump @ 30″
Rest 30sec between sets
Then:
Cool Down

Participant: Annie, Box Jump, FRSQ, Weighed Pull ups

Annie jumping on a 30″ box and making look effortless

Annie doing weighted pull ups

Workout
10 min AirDyne @ easy pace
Then:
2×5 Wall Squat
2×10 Squat
2×5 Goblet Squat
Then:
TGU + FLR
10x TGU (5 each side) @ 10kg + 60sec FLR
8x TGU (4 each side) @ 12kg + 60sec FLR
6x TGU (3 each side) @ 14kg + 60sec FLR
4x TGU (2 each side) @ 16kg + 60sec FLR
2x TGU (1 each side) @ 20kg + no FLR
2x TGU (1 each side) @ 24kg + no FLR
Then:
Clean + FRSQ + Jerk
1 Triplet every 30sec for 10 min @ 65#
Then:
Cool Down

Participant: Rachel, TGU, Triplet

If you are trying to go for a TGU one rep max, make sure you have a good spotter just in case something goes wrong.

Make sure you use an appropriate weight for the Triplet depending on what you want the outcome might be.  In Rachel case she went light just to practice the movement.

WorkoutWorkout
10 min AirDyne @ easy pace
Then:
TGU + FLR
10x TGU @ 16kg (5 each side) + 60sec FLR
8x TGU @ 20kg (4 each side) + 60sec FLR
6x TGU @ 24kg (3 each side) + 60sec FLR
4x TGU @ 28kg (2 each side) + 60sec FLR
2x TGU @ 32kg (1 each side) No FLR
2x TGU @ 40kg (1 each side) No FLR
Then:
10x Pull up+
10x DBL KB Push Press @ 16kg+
10x Ball Slam @ 25#+
10x Ring Dip+
10x KBS @ 32kg
5 Rounds
Then:
Cool Down

Participant: Mez, TGU, Pull up, Push Press, Ball Slam, Dips, KBS

Workout
10 min Row @ easy pace
Then:
2×5 Wall Squat
2×10 Squat
2×5 Goblet Squat
Then:
5×10 Pike Swings @ 24kg
Then:
3x Clean High Pull @ 80% 1RM (225#)+
30sec Row >165m+
60sec Rest
5 Rounds
Then:
5 min Intermission
Then:
3x DL @ 80% 1RM (405#)+
30sec Ski >150m+
60sec Rest
5 Rounds
Then:
5 min Intermission
Then:
60sec “All out” AirDyne Sprint
Then:
Cool Down

Participant: CHP/Row (178m, 172m, 172m, 173m, 174m), DL/Ski (155m, 152m, 152m, 154m, 153m), AirDyne

Today I chased heavy deadlifts with some “All out” sprint follow by a short break.  It felt really good to do something a few months ago I wasn’t be able to do.

Chasing the DL with an “All out” Ski can be a memorable moment.  

Workout
10 min Row @ easy pace
Then:
6x(30/30) Row >150m
3 Blocks, Rest 4 min between blocks
Then:
4x(30/30) Push Press, rest in OH position
Rest 2 min
4x(30/30) Burpee, rest in FLR position
Then:
Cool Down

Participant: Al, Row, Push Press, Burpee

Participant: David, KB Complex, Pull up (8 reps), GS, Ball Slam, AirDyne

Workout
10 min AirDyne @ easy pace
Then:
TGU + FLR
10x TGU @ 16kg (5 each side) + 60sec FLR
8x TGU @ 20kg (4 each side) + 60sec FLR
6x TGU @ 24kg (3 each side) + 60sec FLR
4x TGU @ 28kg (2 each side) + 60sec FLR
2x TGU @ 32kg (1 each side) No FLR
2x TGU @ 40kg (1 each side) No FLR
2x TGU @ 48kg (1 each side) No FLR
Then:
10x Pull up+
10x DBL KB Push Press @ 24kg+
10x Ball Slam @ 30#+
10x Ring Dip+
10x KBS @ 32kg
5 Rounds
Then:
AirDyne Intervals
15sec Hard + 15sec Less Hard+
30sec Hard + 30sec Less Hard+
45sec Hard + 45sec Less Hard+
60sec Hard + 60sec Less Hard+
60sec Hard + 60sec Less Hard+
45sec Hard + 45sec Less Hard+
30sec Hard + 30sec Less Hard+
15sec Hard + 15sec Less Hard
Then:
Cool Down

Participant: Antonio, Josh

Workout
10 min Row @ easy pace
Then:
3×5 Wall Squat
3×10 Squat
3×5 Goblet Squat
Then:
Work up to FRSQ 1RM
Then:
FRSQ @ 50% 1RM (95#)+
Jump Pull up+
Ring Push up
10-9-8-7-6-5-4-3-2-1 reps of each
Then:
Cool Down

Participant: Dave, FRSQ (175#-PR), Pull up, Ring Push up

Workout
10 min AirDyne @ easy pace
Then:
TGU + FLR
10x TGU @ 10kg (5 each side) + 60sec FLR
8x TGU @ 12kg (4 each side) + 60sec FLR
6x TGU @ 16kg (3 each side) + 60sec FLR
4x TGU @ 20kg (2 each side) + 60sec FLR
2x TGU @ 24kg (1 each side) + 60sec FLR
2x TGU @ 28kg (1 each side) + 60sec FLR
Then:
Work up to a heavy DL
Then:
5×2 DL @ 85% 1RM (275#)
(Chase it with 5x Box Jump @ 24″)
Rest 2-3 min between sets
Then:
3x(1-4) Pull up Ladder
3x(1-4) Push up Ladder
Then:
Cool Down

Participant: Martin, TGU, FLR, DL

Workout
100x DL @ 225# (treat each rep as singles)
Then:
30 min AirDyne @ easy pace

Participant: Ryan

Workout
Steve Maxwell Mobility Drills
Then:
30 min AirDyne @ easy pace

Participant: Ari

No excuses. When I try to come up with excuses not to workout,  I look at guys like Martin, a father of two, who always finds a way to make time in his day to train.   If it matters, then you will find time to train.

Rosie our newest athlete.

Martin working on some heavy deadlifts and chasing it with box jumps.

Having some fun with the “Beast”.   Always keep an eye on the bell at all times, no matter how good your technique is.