Fighting Fran

Benjamin Walker Fitness
07941 837567 in the UK.
www.myspace.com/benjaminwalkerfitness
benjaminw@hotmail.co.uk

A variation on a Crossfit staple for you today:

• 21-15-9 Format


• Thrusters (Front Squat to Press) at 75% b/w


• Suspended Ring Push Ups

Post times and observations to comments

Return of the Tyre!

Benjamin Walker Fitness
07941 837567 in the UK.
www.myspace.com/benjaminwalkerfitness
benjaminw@hotmail.co.uk

After the long hot weekend I thought a decent circuit was in order so I came up with this beast for 5 rounds:

• 50 KB One arm swings


• 5 Tyre Flips


• 10 Squats at 75% b/w


• 10 Racked box steps with 2xKBs

Fun but hard.

Richard's Revenge

Benjamin Walker Fitness
07941 837567 in the UK.
www.myspace.com/benjaminwalkerfitness
benjaminw@hotmail.co.uk

Pictured is Richard going for a medball clean through the full ROM

Richard tackled a variation of Glassman's "Linda" workout with maximum effort and committment as always. We went for:

• KB Snatches


• Gold Push Ups


• Med Ball Cleans

10 of Each, 9 of Each and so on.

Serious Reps and serious effort. Another great workout for the big guy!

Keep Pushing On!

Benjamin Walker Fitness
07941 837567 in the UK.
www.myspace.com/benjaminwalkerfitness
benjaminw@hotmail.co.uk

Using 75% bodyweight load on Olympic Bar:

Push Press

Squat

10,9,8,7,6,5,4,3,2,1

e.g Perform 10 Push Presses then 10 Squats, then 9 Push Presses and 9 squats and so on...

Tuesday Tester

Benjamin Walker Fitness
07941 837567 in the UK.
www.myspace.com/benjaminwalkerfitness
benjaminw@hotmail.co.uk

Lateral Circuit: 5 Rounds of

• 5 Deadlift
• 5 Deadlift High Pull
• 5 Front Squat
• 5 Push Press
• 5 Thruster

For Time:

3 min Swing Test
50 Snatch Test

Monday Mania:

Benjamin Walker Fitness
07941 837567 in the UK.
www.myspace.com/benjaminwalkerfitness
benjaminw@hotmail.co.uk



Richard and John tackled 4 rounds of the following circuit:

• 15 KB Swings 24kg


• 5 KB Renegade Hold Push ups


• KB Double Swing/Clean/Press/Step combo for 10m


• Hand 2 Hand Speed KB drills 10 Reps


• 3 Tractor Tyre Flips

Cracking Effort all round again.

Sunday Special:

Benjamin Walker Fitness
07941 837567 in the UK.
www.myspace.com/benjaminwalkerfitness
benjaminw@hotmail.co.uk

Stair Sprints x10 max effort
or
5k Run for time

Spartan Saturday:

Benjamin Walker Fitness
07941 837567 in the UK.
www.myspace.com/benjaminwalkerfitness
benjaminw@hotmail.co.uk

Another great work out courtesy of Jack Lovett over at Spartan Performance Gym.

Photo: How I felt post workout!

• Suspended Push Ups: Max Reps


• Fat Farmers Bar Deadlifts: Working in 3 rep sets from 120KG up to 200KG for 2 reps x 2 sets


• 15 mins of


• 3 Keg Clean and Press at 10 second intervals for 2 mins


• Sandbag Carry for 1 min


• Repeat until completion.

Furious Friday:

Benjamin Walker Fitness
07941 837567 in the UK.
www.myspace.com/benjaminwalkerfitness
benjaminw@hotmail.co.uk

Absolutely outstanding efforts: The following workouts were performed with videos to follow:

Richard: "Tabata Challenge":

• Tabata (20:10x8 max effort intervals) on:
• KB full swings
• Burpees
• KB one arm swings
• Thrusters

Graeme: Took on one of my "Rocky" workouts in a five round format to reflect his Muay Thai background.

• 5 Rounds of:
• 3 Tyre Flips
• 10 Power Push Ups
• 10 Power Sledge Strikes
• 20 KB One arm swings
• 30 secs max skipping

Massive Intensity all round. The Gym Jones comparisons are flattering but I believe my ethos very similar. We have to become comfortable at an intensity and fatigue that goes far beyond the discomfort zone of our competitors. I think over recent weeks we have all made great strides towards achieving this.

BW: 5 Rounds of 50 Sledge Strikes/10 Tyre Flips/10 32kg KB Clean and Press.

Dare to "Bear" and Raising the bar.

Benjamin Walker Fitness
07941 837567 in the UK.
www.myspace.com/benjaminwalkerfitness
benjaminw@hotmail.co.uk

• Warm Up: Tabata Intervals on Concept 2 (20:10 Max Effort to rest x8)
  Using a 60% bodyweight loaded Olympic Bar:
• 3 rounds of Bear Complex: (Hang Power Clean/Front squat/push press/back squat/ push press return to hang) x 6 reps each round.
• 100 Overhead Presses (Strict / Push / Jerks all acceptable methods)

Monday Morning: Wake Up call.

Benjamin Walker Fitness
07941 837567 in the UK.
www.myspace.com/benjaminwalkerfitness
benjaminw@hotmail.co.uk

A nice start to the week for all those who overindulged at the weekend. Try this session composed of a number of "mini workouts".

Warm up with:

• 5 KB swings L and R, 5 KB Snatches L and R,5 Gold Burpees -5 rounds.
• 3min rest
• 21-15-9 KB thrusters(front squat to press) and pull ups
• 3min rest
• 10 KB swings L and R (heavy bell) 10 push ups -5 Rounds
• 3 min rest
• 21-15-9 KB Russian Swings and Push ups
• 3 min rest
• Grind/Push Press/Jerk L and R x 10 Complexes each side.

A nice sharp session to dust the cobwebs off. Hope you all enjoyed it.

Weekend Summary: Spartan tests.

Benjamin Walker Fitness
07941 837567 in the UK.
www.myspace.com/benjaminwalkerfitness
benjaminw@hotmail.co.uk


Pictured: Spartan Warriors





Saturday- Jack Lovett's Spartan Performance Gym for the following tests:

• Strict Pull Ups


• Towel Pull Ups


• 24: 24x Squats, Lunges, Jump squats, jump lunges


• Blast strap Push ups


• Fat bar Bear Complex

If you are ever in Consett I thoroughly recommend you call in and see Jack for a different type of training session and nutritional advice. Web link at the bottom of this blog.

Speed, speed, speed!!

Benjamin Walker Fitness
07941 837567 in the UK.
www.myspace.com/benjaminwalkerfitness
benjaminw@hotmail.co.uk

Richard and John:

Technique work on: Concentration drills, partner drills, hand speed transitions.

WOD: 5 Rounds of:

• 10 Swings left and right


• 10 Round the worlds


• 10 Hand to Hand Speed transitions


• 10 Figure 8s


• 10 partner drill swings

Again, great effort and technical ability shown. A massive improvement in fitness showing too as the boys decided that a finisher with some swings with the 24kg bell was in order!

Graeme:

Lots of work on speed, power and hand eye co-ordination for our Muay Thai fighter Graeme. We are maintaining speed and power so knockouts can come from anywhere at any time regardless of fatigue.

WOD:

• 3 minute round format with 1 minute rest between rounds.


• Random KB drills composed of H2H speed transitions(jabs and crosses)


• Power Bombs(Uppercuts)


• Snatches


• Cleans


• Box steps


• Shuttles

Finisher of Tabata Intervals with the sledgehammer. Watch out for Graeme steaming through the opposition on the Muay Thai circuit soon.

BWF Seminar:

Benjamin Walker Fitness
07941 837567 in the UK.
www.myspace.com/benjaminwalkerfitness
benjaminw@hotmail.co.uk

Due to enquiries and demand I will be hosting seminars in late July/early August, one will be in Newcastle, the other County Durham. These seminars are of extreme benefit to anybody wanting to get the best out of their training, personal trainers, sports coaches, athletes and emergency service/ forces personnel.

During the seminars I cover:

• Functionality and the metabolic response: Why training in the last 30 years has regressed and how to change the mindset.
• Introduction to Kettlebell Training.
• Programmed by chance? GPP and it's place in athletic/specific training programmes.
• Lessons from the Old School. How the forgotten techniques of the past can reinvigorate athletes and trainees.
• Practical Session. Understanding by doing: Example led coaching.

If you are interested in attending these seminars contact me via email with proposed numbers and I will be able to tailor a package to suit your rerquirements.

Anaerobic Blast.

Benjamin Walker Fitness
07941 837567 in the UK.
www.myspace.com/benjaminwalkerfitness
benjaminw@hotmail.co.uk

Today's workout is designed to put the body under maximal stress pretty quickly and keep it in that discomfort zone for as long as it takes to complete the work. This simulates hard work under pressure: The soldier dragging a wounded colleague, the firefighter rescuing a trapped civilian, the cop chasing and dragging down the perp. You can draw your own parallels.

WOD: For time:

• 10 (Heaviest KB available) one arm swings left and right


• 10 Gold Standard Burpees


• Decrease by one rep each time. i.e. next is 9 swings both sides then 9 burpees


• Work down to 1 of each

This is not a long workout but should be performed at maximum intensity and should certainly leave a mark.

Run around then upside down!

Benjamin Walker Fitness
07941 837567 in the UK.
www.myspace.com/benjaminwalkerfitness
benjaminw@hotmail.co.uk

• Workout:


• Warm up


• 12 minute Run. Cover as much distance as you can.


• Then: Work out progression to handstand push ups.


• If you can do handstand push ups, concentrate on form and range of motion.

Check out this link for information on handstand push up progression.http://www.wikihow.com/Work-up-to-a-Handstand-Push-Up

Contact me for more in depth info and coaching on this movement.

Pushed for time? No problem.

Benjamin Walker Fitness
07941 837567 in the UK.
www.myspace.com/benjaminwalkerfitness
benjaminw@hotmail.co.uk

Photo is Mike Mahler demonstrating the swinging snatch:
One of the many positives about kettlebell training is that you can get a really intense workout in a very brief period of time. Today's Workout of the Day (WOD) begs to be slotted into your lunch hour:


For time:

• 50 Swings


• 50 One arm swings left


• 50 One arm swings right


• 50 Snatches left


• 50 Snatches right


• 50 Goblet Squat

Bonus points for anyone bringing it in under 10 minutes.

Core Performance under pressure.

Benjamin Walker Fitness
07941 837567 in the UK.
www.myspace.com/benjaminwalkerfitness
benjaminw@hotmail.co.uk

Photo is an old shot of the old time strongman performing a halo with one arm. These guys had phenomenal core strength and balance that unfortunately got lost when bodybuilding and it's bodypart routines placed cosmetics over performance. You are now the athletes rediscovering the performance system!

A technical workout with the KB. Maintain perfect form whilst performing 3 rounds of the following complex:

• 10 One Arm Swings Left


• 10 One Arm Swings Right


• 10 "Round the worlds" clockwise


• 10 "Round the worlds" anti clockwise


• 10 "Figure 8s" left to right underpass


• 10 "Figure 8s" right to left underpass


• 10 Halos


• 20 Goblet Squats


• 270 Reps in All. (Thanks and Respect to Mr Mark Twight @ Gym Jones)

Weekend Workouts:

Benjamin Walker Fitness
07941 837567 in the UK.
www.myspace.com/benjaminwalkerfitness
benjaminw@hotmail.co.uk



Photo: Pat "Croation Sensation" Miletich

• Friday: Sprint shuttles. Partner Carries (Fireman/Piggy Back/Bride) incline run
• Saturday: Technique Work on KB lifts and or Olympic Lifts.
• Sunday: Rest and Recuperation.
• NB On Saturday I attended an excellent seminar/ practical with Neil Adams, former World Champion and 2 time Olympic silver medallist.

At the Q and A session, Neil agreed when I asked him his thoughts on Pat ( "Croation Sensation") Miletich's comments that a "World class conditioned athlete will beat a far superior technician every time."

I have subscribed to Miletich's idea for some years now, and now knowing that an Olympic hero/World Champion also believes it, makes me think that we are all headed in the right direction here.

Post your thoughts to comments:

Double the work: Double the fun?

Benjamin Walker Fitness
07941 837567 in the UK.
www.myspace.com/benjaminwalkerfitness
benjaminw@hotmail.co.uk



Richard was consistent as ever and tackled today's workout with his usual committment and determination. After some technique work on double swings, cleans and presses he nailed the following beast:
5 Rounds for time:

• 5 Double Swings


• 5 Double Cleans


• 5 Double Presses


• 10m Racked Walk


• 10m Racked Walking Lunges


• 10 Power Bombs.

BW WOD: 5 Rounds at 135lb Olympic Bar of 15 Deadlift/12 Hang Power Clean/ 9 Front squats/ 6 Jerks. (Thanks to Glassman)

Revenge of the Renegade:

Benjamin Walker Fitness
07941 837567 in the UK.
www.myspace.com/benjaminwalkerfitness
benjaminw@hotmail.co.uk

An introduction today to the "KB Renegade Row". Technique work then built into a mini workout consisting of:

• Snatches Both sides


• Windmill stretch for seconds corresponding to reps (i.e 10 snatches = 10 sec hold of windmill)


• Renegade Row 10m


• Rinse and repeat ladder format working down. Scale according to ability/confidence.

Billy also took a 3minute single arm swing test and a 50rep snatch test with impressive results.

Order top notch Kettlebells here:

Benjamin Walker Fitness
07941 837567 in the UK.
www.myspace.com/benjaminwalkerfitness
benjaminw@hotmail.co.uk

I am putting in a bulk order to intense fitness for kettlebells that I will be driving up to Lockerbie to collect sometime in July. If you are interested check out the link below and contact me with details. Obviously there will be no shipping/postage costs. These are the top standard of Kettlebell available, designed and manufactured by people who actually train with them, so they WILL NOT CAUSE INJURY, and are the only UKKA approved bells. If you are interested on joining me on a trip to collect these bells and possibly train with Stan Pike, godfather of kettlebells, contact me via email.

http://www.intensefitness.co.uk/kettlebellproducts.html