A day of development

My girlfriend came along to the gym today for some 'education' and we both did the dumbell circuit from infinite intensity 3 rounds total. Decided by the end she definitely needed a strength foundation.

Considering she's pretty much never done strength training... I started by teaching her how to squat. Beginning with the bodyweight squat, keeping weight on the heels, shoving the knees out and achieving proper depth by sitting 'back' rather than straight down. A good starter. It's always fun watching people do this for the first time. Then it was on to the goblet squat for lots of reps with the 10kg then lots with the 16kg, all good. I think the goblet squat is the best way to learn proper squat dynamics as fast as poss (a little gem from Dan John), opening the hips and sitting between the legs. None of this bend the knee only partial squatting shit you see everywhere. That was enough full squatting.

Potato sack squat next with the 20kg for a few reps. Then I taught her the deadlift. She worked up to 40kg on her first day! 3 sets of 5 at that. Top draw. I think she'll be sore tomorrow.. but the important thing is she enjoyed it.

As for me:

snatch grip deadlift off (~4in) box, each set followed by 3 circles of 4 side box plyometrics
70kg x 3
120kg x 3
120kg x 3
130kg x 3
140kg x 3

First post...

Is actually a prequel to my 2nd post, which will be tomorrow. I'm going to to do a squat workout followed by a little dumbell complex outlined in Ross Enamaits book Infinite Intensity:

3-4 sets 1-arm lifts
5 x snatch
3 x clean and press
8 x swing

60 sec rest between exercises ~90sec rest between sets.