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: Ryan, Snatch, OHS, Row (3:25/3:25/3:25/3:20) (:44/:44/:44/:44) (:17/:17/:17/:17)

Workout
10 min AirDyne @ easy pace
Then:
2×5 Wall Squat
2×10 Squat
2×5 Goblet Squat
Then:
3×5 DL @ 50% (120#)
Rest 60 seconds between sets
3×4 DL @ 60% (140#)
Rest 60 seconds between sets
3×3 DL @ 70% (165#)
Rest 90 seconds between sets
2×2 DL @ 80% (185#)
Rest 2 min between sets
6×1 DL @ 90% (210#)
Rest 3-4 min between sets
Then:
Cool Down

Participant: Annie, DL

Workout
10 min AirDyne @ easy pace
Then:
3×5 Wall Squat
3×10 Squat
3×5 Goblet Squat
Then:
7x DBL KB Clean @ 24kg+
5x Jerk+
2 min Row >550m Pace+
2 min rest
3 rounds
Then:
5 min Intermission
Then:
10x Goblet Squat @ 32kg+
2 min AirDyne >50cal Pace+
2 min rest
3 rounds
Then:
Cool Down

Participant: Steve, C&J/Row (559m,534m,522m) GS/AD (44cal,37cal,38cal)

Workout
10 min @ easy pace
Then:
2×5 Wall Squat
2×10 Squat
2×5 Goblet Squat
Then:
2x(30/30) Push Press, rest OH
2 sets, 60 seconds rest
Then:
Work up to a heavy Push Press
Then:
“JonesCrawl”
Push Press @ 65#+
Burpee Pull up
20-10 reps of each
Then:
1 min “All out” Sprint
Then:
Cool Down

Participant: John, Push Press (105#), JonesCrawl (5:00), AD (40 calories)

The kettlebell Clean & Jerk is a great full body movement.  It’s a safe and easy movement to teach with kettlebells.

Participant: Annie, Ball Slam, Ski, AD, Row, GS, Burpee, Bear Crawl
Participant: Carolyn, Ball Slam, Ski, AD, Row, GS, Burpee, Bear Crawl

Workout
10 min AirDyne @ easy pace
Then:
2×5 Wall Squat
2×10 Squat
2×5 Goblet Squat
2×10 KBS
Then:
5x Trap Bar DL (242#)+
10x Push Press @ 35#
Max Round in 12 min
Then:
5 min Intermission
Then:
15x KBS @ 24kg+
2x TGU R/L @ 16kg+
10cal AirDyne
Max Round in 12 min
Then:
5 min Intermission
Then:
300sec FLR

Participant: Jeremy, DL/PP (12 rounds) KBS/TGU/AD (5 Rounds)

Workout
10 min AirDyne @ easy pace
Then:
2×5 Wall Squat
2×10 Squat
2×5 Goblet Squat
Then:
8x FRSQ @ 70% 1RM (195#)+
60sec AirDyne+
2 min rest
3 Rounds
Then:
5 min Intermission
Then:
8x DL @ 70% 1RM (295#)+
60sec Ski+
2 min rest
3 Rounds
Then:
5 min Intermission
Then:
10x HSPU+
10x Push ups+
10x Ring Dips+
10x T2B+
40x DU
3-5 Rounds
Then:
Cool Down

Participant: Ryan, FS/AD (53cal, 43cal, 37cal) DL/Ski (300m, 288m, 285m)

Workout
30 min Mobility Drills
Then:
5000m Row @ 18 s/m – 2:00/500m Pace
Then:
300sec FLR
Then Later:
2×5 Wall Squat
2×10 Dislocate
Then:
2x(30/30) Push Press, Rest OH Position @ 15#
3 sets, rest 60 seconds between sets
Then:
50x Pull ups
100x Push ups

Participant: Antonio, Row, FLR, Push up, Pull up

Always keep a watchful eye on the kettlebell while doing TGU.   When you have something overhead you want to maintain awareness of where the kettlebell is.

I like when clients have questions about their training regimen,  educating clients is also a part of our coaching.   Our goal is for the client to be self sufficient so that they could program and train effectively on their own. 

There is no better way to finish the workout than with carries, it’s simple, effective and very difficult to cause any injuries.

Participant: Steve, KBS, C&J, Pull up, Snatch

Workout
10 min Row @ easy pace
Then:
2×5 Wall Squat
2×10 Squat
2×10 Tuck Jump
Then:
3x Power Clean @ 135#
Every minute for 5 min
3x Power Clean @ 165#
Every minute for 5 min
1x Power Clean @ 185#
Every 30sec for 5 min
1x Power Clean @ 205#
Every minute for 5 min
5x Power Clean @ 155#
Every minute for 5 min
Then:
20x (30sec >450 watts/30sec >175 watts) AirDyne
Then:
Cool Down

Participant: Ryan, Power Clean, AirDyne

Workout
10 min AirDyne @ easy pace
Then:
2×5 Wall Squat
2×10 Squat
2×5 Goblet Squat
Then:
3×5 Single Leg Squat off 20″ box
Then:
Work up to a heavy FRSQ
Then:
5×3 FRSQ @ 80% 1RM
(chase it with 5x Box Jump @ 30″)
Then:
5x Double Clean & Press @ 16kg+
5x Pull up
Rest 1 min, 4 sets
Then:
10x KBS @ 24kg+
30sec FLR
5 rounds
Then:
Cool Down

Participant: David, FRSQ @ 175#, Box Jump, C&P, Pull up, KBS, FLR

Workout
10 min AirDyne @ easy pace
Then:
2×5 Wall Squat
2×10 Squat
2×5 Goblet Squat
2×5 Dislocate
2×5 SOTS OH Combo
Then:
Warm up to a heavy OHS
Then:
5x OHS @ 95#+
60sec Row+
60sec Rest
6 Rounds
Then:
Cool Down

Participant: Ari, OHS @ 175#-PR, OHS/Row (276m, 278m, 284m, 286m, 288m, 292m)

Workout
35 min AirDyne @ easy pace
Then Later:
2×5 Wall Squat
2×10 Squat
2×5 Jump Squat off 16″ box
2×5 Tuck Jump
Then:
3x Squat Clean @ 185#
Every minute for 10 min (i.e 30 reps)
Then:
3x DL @ 405#+
5x HSPU+
150m Ski < 30sec Pace
1 every 3 min for 15 minutes
Then Later:
10 min AirDyne @ easy pace
20x(30sec >500 watts/30sec >150 watts)
Then:
Cool Down

Participant: Antonio, AirDyne, Squat Clean, DL, HSPU, Ski, AirDyne

David working up to a new Front Squat 1RM.  His improvement  has been very consistent.  Careful planning is essential for every individual, there isn’t a “one size fits all” program.  

Post Activation Potentiation,  follow some heavy Front Squat or Deadlift with some box jumps.

Steve working on some Double KB Clean & Jerk.  Steve is very efficient with the Kettlebells,  he makes 2 pair of 32kg look easy.

Participant: Jeremy, Clean, 1000m Row (3:19.5), Push up

Workout
10 min AirDyne @ easy pace
Then:
3×5 Wall Squat
3×10 Squat
3×5 Goblet Squat
Then:
Work up to a heavy DL
Then:
5×3 DL @ 345#
Rest 2-3 min between sets
Then:
5x HSPU +
15cal AirDyne
1 every 2 min for 10 min
Then:
Cool Down

Participant: Mez, DL, HSPU, AD

Workout
10 min AirDyne @ easy pace
Then:
2×5 Wall Squat
2×10 Squat
2×5 Goblet Squat
Then:
10x CHP @ 115#+
500m Ski+
2 min rest
3 rounds
Then:
5 min Intermission
Then:
10x DL @ BW+
500m Row+
2 min rest
3 rounds
Then:
5 min Intermission
Then:
10x Strict Press @ 65#+
50cal AirDyne+
2 min rest
3 rounds
Then:
Cool Down

Participant: Martin, CHP/Ski (2:01/1:50/1:46) DL/Row (1:59/1:48/1:45) Press/AD (2:05/1:30/1:25)

Workout
40 min AirDyne @ easy pace
Then Later:
10 min Row @ easy pace
Then:
4x 1000m Row @ sub 1:45/500m pace
Rest 2 min between sets
Then:
4x 250m Row @ sub 1:30/500m Pace
Rest 2 min between sets
Then:
4x 100m Row @ sub 1:20/500m Pace
Rest 2 min between sets
Last interval is “All out” effort
Then:
1-10 Push up ladder
Then:
Cool Down

Participant: Antonio, (3:27/ 3:19.5/ 3:15/ 3:26) (:45/ :44/ :44/ :43) (:16/ 15.8/ :15.7/ :15.5)

Nothing frustrates me more than when someone has excuses for not training.  Mez always finds time to train, he even though he could find a million excuses not to.   If it’s important enough to you then you will do it.

Participant: Annie, Rachel, FRSQ, Ball Slam, KBS, Pull ups, Ski

Workout
10 min AirDyne @ easy pace
Then:
2×5 Wall Squat
2×10 Squat
2×10 Dislocate
2×10 OHS @ PVC
Then:
Snatch + OHS Combo @ 115#
1 every 30 seconds for 10 min
Then:
Snatch Practice
3x @ 135#
3x @ 155#
2x @ 165#
Then:
4×4 OHS @ 225#
Rest 3 min between sets
Then:
10-1 KBS @ 48kg+
30sec FLR on Rings
Then:
6x(30/30) Row > 165m
Then:
Cool Down

Participant: Antonio, Snatch, OHS, KBS, FLR, Row

Workout
10 min AirDyne @ easy pace
Then:
2×10 Dislocate
2×10 Push up
Then:
10x Bench Press @ 165#+
10x Strict DB Row @ 135#
Rest 2 min
10 Rounds
Then:
5x Hang Power Clean @ 115#+
7x Push Press @ 115#+
9x Pull up
5 Rounds
Then:
10x Ring Push ups+
30x DU
4 Rounds
Then:
Cool Down

Participant: Ryan, BP, Row, PC/PP/Pull up (5:28) Push up, DU (3:36)

Annie and Rachel working on some Front Squats.  The front squat is always one of our core lifts for many reasons, we can’t stress enough the importance of postural work.

Participant: Jane, Dave, Ed, Hauro

Workout
10 min AirDyne @ easy pace
Then:
2×5 Wall Squat
2×10 Squat
2×5 Goblet Squat
Then:
5×5 Single Leg Squat off 20″ box
Then:
Work up to a heavy FS
Then:
4×4 FS @ 185#
Rest 2 min between sets
Then:
5×5 Double KB C&J @ 24kg
(chase it with 5x pull ups)
Then:
5x(15sec work/45sec recovery) AirDyne
Then:
Cool Down

Participant: Jeremy, FS, C&J, AirDyne

Workout
10 min AirDyne @ easy pace
Then:
2×5 Wall Squat
2×10 Squat
2×5 Goblet Squat
Then:
2x(30/30) Squat, rest in parallel position
2 sets, rest 60 seconds between sets
Then:
Work up a heavy back squat
Then:
4×4 BS @ 80% 1RM
Rest 2-3 min between sets
Then:
5×5 C&J @ 24kg
(chase it with 5x Box Jump @ 30″)
Then:
75x Thrusters @ 75#
Then:
Cool Down

Participant: Ryan, BS @ 280#, C&J, Box Jump, Thrusters (4:24)

Workout
5x TGU @ 16kg, R/L+
60sec FLR
5 Rounds
Then:
5000m Row @ easy pace

Participant: Antonio

Make sure you work on your weaknesses until they become your strengths. Craig has been working in improving his overhead squat.  If it’s important to you, then you will put in the time and effort; results will follow.

Participant: Michael, Al, Melissa, Steve, Michelle, Tara, Ruth

We are lucky to have such a crew of dedicated athletes.