Core Blast: 10.09.21

For time:

First evolution is 50/40/30/20/10 of:

1. Single arm KB swing, L arm (Men: 16K KB, Women: 12K KB)

2. Single arm KB swing, R arm

3. Situps

Then, run 1/2 mile to finish (subs are 1 KM row or 1.5 mile bike)

Spartans: Men use 20K KB, Women use 16K KB. Butterfly situps.

The reason this combination targets the core has to do with the rotary forces occurring with the KB swings - you are forced to stabilize against that transverse plane moment with single arm swings, then the ab focus occurs with situps, particularly the butterfly situps. Relatively high volume because the targeted movements rely primarily Type I, or slow twitch fibers, responsible for long, low force stability. These not primary for movement, but for stability and are more useful for endurance.

Post your time and any mods. Compare to August 5.

Dessert - practice ring dips, KTEs, even pullups on the new bars.

Check out Kenric's form - the telltale sign that the KB is driven from the hips and not lifted from the shoulder is the straight line along the entire arm and out to the base of the KB. If the KB is lifted with the shoulder (a great way to experience physical therapy services for shoulder pain) - the KB will hang toward the ground. Kenric demonstrates a line of force that extends out beyond the end of his arm. That force is an explosive extension of the hips that "whips" up along his trunk and arm. Nice job, once again, Mr Kessler!