Hey Training Room folks!
Don’t forget about the holiday party coming up on December 15.
The Training Room will also be celebrating 13 years of business in January!
The Milkman and I will have some cool stuff lined for you and we look forward to the next 13 years!
Today combines a little bit of both strength and conditioning.
You’ll want to go as heavy as possible on this one.
We’ll warm up with a two round kettlebell warm up:
- 10 swings/second round 4/4 single handed swings
- 10 push ups/ second round 8 push ups
- 10 high pulls/ 4/4 cleans
- 5 presses/ 4/4 presses
- 5 squats/ 4/4 racked squats
- 5 thrusters
- 5/5 one arm rows/ 4/4 one arm rows
- 15 jumping jacks
- 15 bicycles
We’ll be doing 2 different 10 minute couplets…
Couplet 1: 15 seconds work/15 seconds rest x 10 min alternating between the two movements.
The object is to keep the same rep scheme through out the entire 10 minute set.
Do not go to muscle failure!
Make sure to use strict form with push ups and rows!
- Ring rows or pull ups
- push-ups, ring push ups, hindu push ups
Couplet 2: 15 seconds work/15 seconds rest x 10 min alternating between the two movements.
The object is to keep the same rep scheme through out the entire 10 minute set.
Don’t go to muscle failure!
- Kettlebell snatch (R)
- Kettlebell snatch (L)
Battling Rope Finisher
15 work /15 rest x 4 rounds alternating Battling ropes
- Double chops
- Fast hands
- Circles
- jumping jacks
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