>The Warrior’s Code:  1775
ALPHA Company:  Circuit
Double Clean and Press x 5
Double Front Squat x 5
Alt. Renegade Row x 5
Rest 1:00, repeat for 3 sets
DO NOT TAKE YOUR HANDS OFF THE BELLS

BRAVO Company:
Snatches:  Fast 100
20L, 20R, 15L, 15R, 10L, 10R, 5L, 5R

Alternating Tactical Lunges:  Hard 100
10-15-20-10-15-20-10 resting 1:30 between each set, ACTIVE REST

CHARLIE Company: 
Pull Ups x 10 sets of 2 reps or 20 sets of 1 rep, resting :30 between
Push Ups x 20 sets of 5 reps resting :45 seconds
DARC Swing x 3 sets of 25 resting :45 between
Run for 10:00

The Warrior’s Code:  1775
ALPHA Company:  Circuit
Double Hang Clean and Press x 5
Double Front Squat x 5
Alt. Renegade Row x 5
Push Up x 5
Double Swing x 10
Rest 1:00, repeat for 3 sets
DO NOT TAKE YOUR HANDS OFF THE BELLS

BRAVO Company:
Snatches:  Fast 100
20L, 20R, 15L, 15R, 10L, 10R, 5L, 5R
Alternating Tactical Lunges:  Hard 100
10-15-20-10-15-20-10 resting 1:30 between each set, ACTIVE REST

CHARLIE Company: 
Pull Ups x 10 sets of 2 reps or 20 sets of 1 rep, resting :30 between
Push Ups x 20 sets of 5 reps resting :45 seconds
DARC Swing x 3 sets of 25 resting :45 between
Run for 10:00

>A very special thank you to Don Berry and Sandy Sommer, both RKC, for facilitating the training in Maryland.  Mike Barbato RKC II, of Precision Kettlebells rolled with me to assist as he is certified to teach both front squat and windmill.

Much interest and discipline was shown by Don’t students, and much kindness was shown by Don’s family.

Marty Gallagher was in the house, with knowledge of squats and squats, some more.

Very cool day on a beautiful hill side in Maryland.

Front Squat progressions

  • Primitive rolling [Gray Cook & Lee Burton]
  • Amosov’s moves [Super Joints]
  • Back bending
  • Partner assisted psoas activation, lying face up and creasing the hips, as in squatting  [More Russian Kettlebell Challenges]
  • Face the wall squatting
  • Hip prying from Goblet Squat bottom
  • FTW return to prying
  • Racking, breathing, loaded squatting. [More Russian Kettlebell Challenges]

Windmill [Prep from 1/2 Get Up]
  •     1/2 kneeling rotations with single arm overhead, as in Get Up [O’Connor]
  •     Descent (external hip rotation & ground ID proper) [O’Connor]
  •     Foot-Hand alignment on rotation [Cheatham]
  •     Thoracic mobility from an arm stack [cue Triangles and strength] 
  •     Recommit to your breathing
  •     Standing WM pattern
  •     Foot alignment and freedom
  •     Screwing, not fearing rotation internally
  •     Shifting the weight through the heels