New routine for Grace

Consistent training will get you there!

Grace has been on the same routine for more than 2 months which makes it time to mix things up.    The basic idea stays the same, we practice  a small handful of full-body exercises with our eyes on the prize, strength gains! The first time doing each routine we will test her strength level in all the new exercises.  This will allow me to write up a set and rep scheme for her to follow the next couple of months. 

Day #1

Straight out of the Strongfirst methodologies this first exercise is the foundation the Rite of Passage. It will  be a nice break from grinding straight Military Presses.  I know Grace can press the 12 kg bell for 8-10 strict reps so that will make it a good bell for her to do this entire day with.   I am unsure of how much the cleans will take out of her pressing strength

1 clean + 1 press right side, swing switch sides, 1 clean + 1 press left side.
Put bell down and rest up to 2 minutes.
1 clean + 1 press 2x right side, swing switch, 1 clean + 1 press 2x left side.
Put bell down and rest.
1 clean + 1 press 3x right side, swing switch, 1 clean + 1 press 3x left side.

The goal is to do  5 rounds of  5 reps with the 12 kg bell.  We will add a rep

1,2,3,4,5
2,2,3,4,5
Day #3 - 2,3,3,4,5
3,3,3,4,5
3,3,4,4,5
3,4,4,4,5
4,4,4,4,5
4,4,4,5,5
4,4,5,5,5,
4,5,5,5,5
5,5,5,5,5

Hi-pulls - 5 rounds on the 2nd minute for strength
                5 rounds on the minute for conditioning

Day #2

Pistol Squat progressions:
Feet-together squats
Chair pistol squats
Kettlebell supported pistol squats

Windmills
Getups

Day #3

Pullups - Grace is going to continue the  ladder she recently started using the 40 lb pullup strap.  Her next round is 8, 7, 6, 6, 5 and the long term goal is 5 sets of 8.  I am hoping she should be able to do a couple of unassisted pullups when she is able to do 5x8 with the band.  

1-arm pushup progressions:
Grace wrote this part of the routine herself.   It will be interesting watching her progress through these exercises. 

45 degree 1-arm pushup
One hand on kettlebell pushup
1-hand goes south pushup

1-arm swings