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Steel Club Progressive Challenge Series #2

Steel Club Progressive Challenge Series #2

Written by
August 24, 2014
Updated August 25, 2014
Category: Fitness

Workout Summary

Learning new Steel Club skills should always be built on progressions. If you have developed proficiency in the individual components that make up a complex skill and teach your nervous system how to properly sequence the skills then you will be able to perform the complex skill well. It has been made to seem much more complicated than it is by some. In this 4-part series you will be introduced to a no nonsense approach to building complex skills.

This second workout in the series will focus on the action of shouldering the Steel Club safely and work towards the ability to do so dynamically without causing any unwanted trauma to the trap or shoulder. Take the time to focus on minimizing the impact of the Steel Club as you start working through this workout before making the Steel Club exercises dynamic. This will build confidence and strength while adding to the time under tension to complete the Steel Club exercises.

Workout Instructions

This program is to be done in a circuit format performing each Steel Club exercise in the workset for the prescribed number of repetitions with one grip before changing grips. This will allow the progressions to build naturally by grooving the techniques on one side without having to stop and change grips on each Steel Club exercise. For example…you will perform A1-A3 continuously with a right hand over grip before changing grips to left hand over and going back through A1-A3 to complete one round.

A1: Steel Club 2-Hand Side Angled Press – 4 rounds x 5 reps each side
A2: Steel Club 2-Hand Side Shouldered Squat – 4 rounds x 5 reps each side
A3: Steel Club 2-Hand Side Angled Squat Press – 4 rounds x 5 reps each side

B1: Steel Club 2-Hand Shouldered Squat – 4 rounds x 5 reps each side
B2: Steel Club 2-Hand Clean to Ready – 4 rounds x 5 reps each side
B3: Steel Club 2-Hand Shouldering Squat – 4 rounds x 5 reps each side

Other Workout Details

Workout Created By: John Wolf
Workout Demonstrated By: John Wolf
Equipment Used: Onnit Steel Clubs

John Wolf
John Wolf is Onnit's Chief Fitness Officer, and an expert in unconventional training methods such as kettlebell, steel club, and suspension training. With 15-plus years of experience in the fitness industry, he has worked with rehab clients and athletes of all levels. He moves like Spider Man and can deadlift more than 500 pounds any day of the week.

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