Today's Workout

A great session today. Every one's presses were looking rock solid with great technique. There were several moments that made me wish I had my camera with me. There's something beautiful about watching everyone grinding through their sticking points relying on breathing and tension techniques and not panicking under the weight.

Windmills: Sets of 5
Clean & Press & Goblet Squat Ladders: 3 ladders of 5 rungs
200 Snatches: Using the kettlebell that you would for your RKC snatch test or as close to it as possible (Guys = 53lbs, Ladies = 35lbs) perform 200 hard style snatches. Usually we do our snatches in sets of 10 so this format smokes the grip a little more than usual. In the Secret Service Snatch Test the goal is to hit 200+ reps before the 10-minute mark, today though we allowed some rest between sets and set the time for 15 minutes. Most were finished by the 11 or 12 minute mark.

• 10 left, 10 right
• 20 left, 20 right
• 18 left, 18 right
• 16 left, 16 right
• 14 left, 14 right
• 12 left, 12 right
• 10 left, 10 right

Stretch & Cool Down
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Today's Tip

It all starts with the eyes.
Wandering eyes = a wandering mind.
Focus and self-control starts within the mind but it first seen in the eyes. I can tell when a beginner is about to fail a difficult technique or lift based on what is happening with their eyes. If the eyes wander, the head moves. If the head moves the spine follows leading to sloppy, unfocused movement and instability.  Knowing where to direct your gaze can also improve your lifts based on certain reflexes. Look up and as your head tilts back you'll start to relax your abdomen while tightening the muscles of the back, look forward and down and the opposite happens. If you know where to look during different techniques you can take advantage of such reflexes to enhance the strength and safety of each lift.