November is Program Minimum Month!

Program Minimum 
Nugent Style
 

Join along for a month of in-depth strength and mobility work!

Do you track your workouts? Create a Beyond the Whiteboard account and start measuring!  How do you know if you've been successful if you don't know where you've been?  TRACK IT!

November we're going to focus on two key movements: the kettlebell swing and the Turkish get-up.

Starting November 1st we start swings with "20 on the 90".  This is going to be a staple for the swing portion and you will see this workout pop-up a few times.  Rounds are adjustable, the bell weight is what you can comfortably swing.  Remember, form is key!

Equipment

• Two kettlebells, heavy and light.  You decide what that means.
• Jump rope
• Low profile shoes - Vibram 5 fingers, Chuck Taylors, Wrestling Shoes  

Testing - optional, but encouraged
One more thing.  

To make this measurable, I will be adding a pre-test this weekend, and then repeating it at the end of the month.   Two tests, each performed within an hour of each other:

• Find 1 rep max for deadlift
• 1 mile run for time

These tests may not be important to you, so use something that will help you make a baseline.  Maybe it's a max rep test for pull-ups, or maybe it's something specific to your sport (i.e. a 10 mile cycling time trial).  The important thing is that you give yourself something to gauge your fitness, before and after the program.


When you're done, email or comment with your progress.

Watch this:





Good luck!
-Brandon