Happy Friday!
It’s been a great week of training with a nice simple mix of strength/conditioning followed by a fun challenge yesterday.
Let’s hear from you!
How has your week been?
Did you manage to train hard over the holidays?
We’re back to strength today…
Actually..
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!
- 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!
- High pulls
- kettlebell thrusters
Abdominal finisher
15 work /15 rest x 4 rounds alternating
- Toe touch
- knees to chest
- russian twist.
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