CST Free Weight Exercises By Scott Sonnon

TACFIT Kickboxer 1C Workout Video
Special thanks to CST Head Coach Mike Locke!

http://www.TACFIT.tv

For Time, Compete 6 Rounds Non-Stop:

30 seconds Double Clubbell Swings (70lbs)
5/5 Bulgarian Split Squat (185lbs)
6X Hurdle Triple Jump (24″)
5/5 Clubbell Cradle Drop Step (45lbs)
5/5 Clubbell Extension [...]
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Up until recently, the last time I did a back bridge was in a junior high PE class. This winter I am doing a routine that incorporates a mild version of the back bridge, called the hip bridge. As soon as I added in hip bridges, I knew this is the exact exercise that my [...]
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It’s been a while since I published one of these, so I thought I’d throw out two quick recommendations - both for reads from Cressey Performance guys.
Exercises You Should Be Doing: Quadruped Rhythmic Stabilizations - This blog from Tony Gentilcore features an exercise we’ve introduced in the past month since the seminar I did with [...]
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Scott Sonnon’s Ultimate Conditioning DVD Series

Coming to Crush Weakness in Muscles Near You!

From the Desk of Raymond Horwitz, Black Belt Magazine:
Scott Sonnon DVD Series
Explores World of Ultimate Conditioning

“Coming soon from Black Belt Magazine Video are three new martial arts conditioning DVDs from fitness expert Scott Sonnon that will take viewers through guided workouts for strikers, [...]
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I just got back from an excellent seminar in Houston, and while the primary topic was how to improve pitching performance, one of my biggest takeaways was with respect to adolescent physiological development.  Long-time Phillies rehabilitation consultant Phil Donley presented some excellent data on when bones actually become skeletally mature.  The next day, another speaker [...]
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I’ve posted a few things before (e.g. here) about the benefits of being barefoot. (Something mc has written about too)

Here is an interesting video of a guy running barefoot. It is informative to watch his gait - how he lands on the forefoot. Natural.

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TACFIT Groundfighter 1B Workout Video

http://www.TACFIT.tv

For time, complete 6 rounds of the following circuit:

5/5 Asymmetrical “Shovel” Snatches
5/5 Incline Rope Climb
10 TRX Roll Outs
5/5 One Arm Barbell Plyo Pulls
5/5 One Arm Barbell Plyo Pushes,5 Clapping Caterpillars
5/5 Reverse Guard Clubbell Drop [...]
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