Smart Strong Stable – (SSS) - 300 work out

The following is a balanced work out that I use to clean, pattern, then load movement patterns in a systematical format designed to improve functional movement and prepare athletes for high impact training. The work out is broken down into several phases- clean, pattern, warm up, pattern and load (power/strength), hydrate, pattern and load - stability, pattern and load - flexibility, cool down and stretch.

The goal is to make the training sessions short - 1 hr max - yet complete. Provide a combination of movements that serve multiple purpose - as with the kettlebell swing - the movement becomes the indicator as well as the training tool - A skilled RKC instructor can observe as swing and know immediately if the movement patterns used are functional and effective. As Gray Cooke put it so well - we do not want to add fitness to dysfunction - providing high intensity training methods to flawed movement patterns is a recipe for disaster. A house built on sand will not survive the storm. Our goal is to build a strong foundation of functional movement patterns, then load them progressively.

Train hard, Train smart,

Captain.



Smart Strong Stable – (SSS) - 300 work out

Z-Health Neural Warm Up – Level 1

Hydrate

TRX Arm Complex – dynamic warm up

TRX - Functional Clock - alignment

TRX Functional Squat Progression – pegboard, punch, surrender - alignment

TRX-KB Fusion 1 – Push, Pull, DL – 10 sets – 10 reps Super Set - load 300 reps – (KB hip hinge dead lift, trx press, trx low row)

Hydrate

TGU roll and press with pause – 5/5, 3/3, 1/1 with heavy bell – strength and stability

TGU – GTG – no weight 3x in each position: to elbow, to hand, to bridge with extension, to pull through-push to floor-lunge start, finish with lunge holding tension at bottom of movement - flexibility

Bretzel – 45 seconds each side - flexibility

Hydrate/ protein/simple carbs

Total time – 1 hour