Friday!
Good day Training Room Avon, Point Pleasant Beach and online subscribers!
Today we’ll be doing a nice simple strength session that can be done just about anywhere with a variety of strength tools.
We’ll give you several options to choose from on this one.
Follow this joint mobility routine…
Warm up with a 2 round kettlebell warm up
- 10 swings/second round 4/4 swings
- 10 push ups/second round 8 push ups
- 10 high pulls/second round 4/4 cleans
- 5 press/ second round 4/4 press
- 5 goblet squat/ second round 4/4 squat
- 5 thruster/ second round 2/2 clean squat press, squat press
- 5/5 one arm rows/second round 4/4 rows
- 15 jumping jacks
- 15 bicycles
Kettlebell Bear Complex (one or 2 bells) and Pull ups/feet down assisted pull ups, band assisted pull ups or ring rows.
If you are stong in pull ups, you can do them with weight.
If you are doing feet down assisted pull ups or ring rows, do 2,4,6,8,10,10,8,6,4,2 reps
One rep of the bear complex= clean, squat press,squat, press (combination)
Alternate ladder style with pull ups or ring rows or complete each ladder of each movement alternating with a partner.
You can perform the bear with one or with two kettlebells, barbell, dumbells or even a sandbag.
Choose from either one or the other rep scheme and alternate between bear complex/pull ups or ring rows.
- 1-5, 5-1 (move up in weight were appropriate)
- 2,4,6,8,10 reps (beginners)
Here’s an explanation from The Milkman.
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