Coach Szolek's "Gada Sweat"

[Doug Szolek]

Disclamer: Please read the article of the same name in this month's issue of CST Magazine (http://www.circularstrengthmag.com) before attempting these exercises.

Now then,

10-6-03 Mid-day

Gada Sweat

1. Whack a Mole (Two handed Armpit Cast to rock bottom squat in Order): 1 set of 22 right grip.

2. Barbarian (Two handed Armpit Cast to Flag Position): 1 set of 12 right grip.

3. Whack a Mole: 1 set of 22 left grip.

4. Barbarian: 1 set of 12 left grip.

5. Whack a Mole: 1 set of 20 right grip.

6. Barbarian: 1 set of 10 right grip.

7. Whack a Mole: 1 set of 20 left grip.

8. Barbarian: 1 set of 10 left grip.

9. Whack a Mole: 1 set of 20 right grip.

10. Barbarian: 1 set of 10 right grip.

11. Whack a Mole: 1 set of 20 left grip.

12. Barbarian: 1 set of 10 left grip.

Total time: 17 minutes.

Notes: Really lovin' the change up to Bruiser work from my previous cycle. Plan to work Gada Sweat for just a week or two before getting back to my OCS prep. Huge cardio challenge on the Whack a Moles and wonderful muscular endurance challenge on the Barbarians. Ideally I'll work up to 16 total sets in 20 minutes or less.

When I click I get issue 17. I refreshed too. I'm assuming there's a new issue, 18, right? Am I gonna have to buy a Bruiser now?

[bombero]

:? Like Mr. Fox, I get issue 17 as the current issue. And I couldn't find the Gada Sweat article in above mentioned issue. Thanks in advance for the help.

bombero

[Scott Sonnon]

It's being published in the upcoming issue being released on the 10th. Doug was a bit... ambitious on CST Magazine's publishing schedule. :wink:

[Doug Szolek]

Sorry for the mix up :oops: guess I assumed too much in using the phrase, "this months issue". In anycase, it made for a nice tease :twisted:

-Coach Szolek

[Doug Szolek]

10-8-03 Mid-day

Gada-Sweat

1. Whack a Mole: 1 set of 20 left grip.

2. Barbarian: 1 set of 10 left grip.

3. Whack a Mole: 1 set of 20 right grip.

4. Barbarian: 1 set of 10 right grip.

5. Whack a Mole: 1 set of 20 left grip.

6. Barbarian: 1 set of 10 left grip.

7. Whack a Mole: 1 set of 20 right grip.

8. Barbarian: 1 set of 10 right grip.

Total time: 15 minutes.

Notes: Important note, do not perform Gada Sweat directly following a session of super-setted Inclined Dumbbell Press and Chin-ups. I was dying the whole session. Gonna have to seperate this in the future, a lot. Other than that, a great session.

2 questions Monster Boy

1) "right grip" means right hand low and arm pit cast over left shoulder?

2) "Flag position" is the top postion of a leverage press?

I'm sure this will all be clear when your article comes out, but like you my boyish impetuosity won't allow me to wait.

[Doug Szolek]

Actually,

right grip refers to how a righty would hold a baseball bat, because it forces the right hand to do most of the controling of the weight.

And Flag Position is a forward muscle-out. So that the Clubbell(s) are verticle in a hammer grip and the elbowpits are locked facing the sky. It's uber-difficult but great for overall arm strength. And if you go for this one make sure your elbows are locked other wise they will carry too much of the working load, which should be transferred to you skelatal structure via closed packed shoulders.

And as you'll read in the article, the casts switch sides in Back Position so that if i'm holding it in right grip and cast in back over my right shoulder, I'll be casting it forward over my left shoulder. But really there are intricacies to these beauties that would take too long to communicate here. Please wait for the article to attempt these.

As always thanks for your interest, and to answer an earlier question, Yes you may have to make the life changing purchase of a Bruiser division Clubbell now :D