Sunday, May 16, 2010

Kick Monica Brant's Butt!


Revelation Fitness was honored to 'Kick Monica Brant's Butt' for a photoshoot for Austin Fit Magazine this past Friday!


Thank you Austin Fit Magazine for shooting On-Location
at one of Revelation Fitness' fave clients' houses!


The Workout:

Warmup: Bodyweight Drills, Kettlebell Swings, Olympic Lifting Drills
Main Set: 21-15-9 Squat Cleans / Burpies (65# Monica / 95# Alex) – For Time
Tabata Abs

The Why:

At Revelation Fitness we train clients on Programs, not specific workouts. In pre-screening for this workout we learned that neither Monica nor Alex were training for anything specific (e.g. a Figure Competition, which would have demanded a Physique Transformation workout). Both had very solid nutrition, and are extremely fit. So our goal became to raise the bar for them, which is pretty darn high. We decided to use the 21-15-9 standard Metabolic Conditioning protocol, a Crossfit tool to increase athlete’s power output in their workouts, and over time. Super-setting squat cleans and burpies would use their core muscles to burn as many calories as possible in a workout that would also tax their shoulders, abs, and legs.

We actually modified the workout last minute from advanced:advanced to advanced:intermediate – for two reasons. First, Mo had never Squat Cleaned before and confessed some shoulder issues that we wanted to take into consideration. Second, the energy of the one-workout drop-in did not call for the 700 (Mo) – 1000 (Alex) calorie workout we had planned, so we decided that 500 / 800 on the first workout would be sufficient. In the original version of the workout, they would have Squat Cleaned, returned the bar to the ground, then without removing their hands from the bar, jumped back into a chest-to-bar pushup.

From the whining it seems like the final version of the workout was sufficient.

Mo’s time was just sub-11 minutes – and she learned how to Squat Clean! Alex completed the workout in an impressive sub-12 minutes at 95#.

Great job guys!

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