STEEL CLUB PROGRESSIVE CHALLENGE SERIES #2

 John Wolf   

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