Aug 14, 2019
Pat and Dan discuss a wide range of topics (as always), including the power of strategic overreach for performance both in, and out, of the weight room. Also, listener questions answered!
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Show Notes and Mentioned Resources
https://www.ironcompany.com/blog/minimalistic-weight-training-stretched/
Dan John's 10,000 Swing Groupings (see episode for context!)
Group A
1. 35 Swings
2. Push Ups
3. 15 Swings
4. Windmill Stick Right
5. 35 Swings
6. TRX T Pull
7. 15 Swings
8. Windmill Stick Left
9. 35 Swings
10. Trap Bar DL
11. 15 Swings
12. Stoney Stretch Right Knee Down (RKD)
13. 35 Swings
14. Goblet Squat
15. 15 Swings
16. Stoney Stretch Left Knee Down (LKD)
17. 35 Swings
18. Rolling 45s
19. 15 Swings
20. "Pump" Downward Dog/Cobra
Group B
1. 35 Swings
2. One Arm Press Right Arm
3. 15 Swings
4. TRX Long Stretch Right
5. 35 Swings
6. One Arm Press Left Arm
7. 15 Swings
8. TRX Long Stretch Left
9. 35 Swings
10. TRX Y Pull
11. 15 Swings
12. Hip Flexor Stretch (RKD)
13. 35 Swings
14. Goblet Squat
15. 15 Swings
16. Hip Flexor Stretch (LKD)
17. 35 Swings
18. Rolling 45 Ts
19. 15 Swings
20. March in Place
Group C
- 35 Swings
- Military Press with Barbell
- 15 Swings
- TRX Cossack Stretch (Right Leg Squat: RLS)
- 35 Swings
- TRX Double Row
- 15 Swings
- TRX Cossack Stretch) (Left Leg Squat: LLS)
- 35 Swings
- Flying Bird Dog (Right Foot Down: RFD)
- 15 Swings
- Six Point Rock
- 35 Swings
- Flying Bird Dog (Left Foot Down: LFD)
- 15 Swings
- Six Point Neck Nod
- 35 Swings
- Double KB Front Squat
- 15 Swings
- Deep TRX Squat Hang
Group D
1. 35 Swings
2. Double KB Press
3. 15 Swings
4. Six Point Zenith Right
5. 35 Swings
6. Right Hand TRX Single Arm Row
7. 15 Swings
8. Six Point Zenith Left
9. 35 Swings
10. Left Hand TRX Single Arm Row
11. 15 Swings
12. Wrist Vents
13. 35 Swings
14. Barbell Front Squat
15. 15 Swings
16. Reverse Wrist Vents
17. 35 Swings
18. Bulgarian Goat Bag Swing
19. 15 Swings
20. Basic Foot Vent
Group E
1. 35 Swings
2. TRX Push Up
3. 15 Swings
4. TRX Right Single Arm Rainbow
5. 35 Swings
6. TRX Push Up
7. 15 Swings
8. TRX Left Single Arm Rainbow
9. 35 Swings
10. RDL with Kettlebell
11. 15 Swings
12. Six Point Rock
13. 35 Swings
14. Goblet Squat
15. 15 Swings
16. Thick Bar Pull Ups
17. 35 Swings
18. Dead Bugs
19. 15 Swings
20. Ring Pull Ups
Group F
1. 35 Swings
2. French Press
3. 15 Swings
4. Curl
5. 35 Swings
6. TRX Triceps Extension
7. 15 Swings
8. TRX Biceps Curl
9. 35 Swings
10. Mini-Band Walk Right
11. 15 Swings
12. Mini-Band Walk Left
13. 35 Swings
14. Hip Rip Right
15. 15 Swings
16. Hip Rip Left
17. 35 Swings
18. Get Up (Right Hand Loaded)
19. 15 Swings
20. Get Up (Left Hand Loaded)
Related Episodes
https://www.chroniclesofstrength.com/ep-312-dan-john-on-building-muscle-with-kettlebells/
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