We’re starting this week off with our kettlebell 5×5 strength session..
If you have been sticking with our program, you will notice that we have been staying consistent with the 5×5.
We feel that the 5×5 format is a simple and efficient way of becoming strong.
Remember not to smoke yourself on these strength workouts and too gradually progress and coax your way up with weight.
Keep yourself fresh and complete your very last set with great technique.
Your last set should be your best, and if you feel that you cannot perform 5 great reps, then stop short of 5.
Once you go through a 5×5 workout several times with a particular weight, it’s only natural that this weight will start feeling light.
This is a great time to pick up a heavier weight.
You will find yourself getting stronger if you take this approach to ours or any strength session.
You should feel energized, not depleted after this type of training session…
Warm up with a two round kettlebell warm up:
- two handed swings 10/ second round 4/4 one handed swings
- push ups 10/ second round 8 push ups
- Kettlebell high pulls 10/second round 4/4 cleans
- press 5/ second round 4/4 press
- squat 5/ second round 4 goblet squats
- thruster 5 second round 4 thrusters
- one arm row 5/5 second round 4/4 rows
- jumping jacks 15
- bicycles 15
You can do this 5×5 as a circuit solo or with a partner in a you go/I go format
- Single or double kettlebell front sqaut
- Single kettlebell clean and press
- Pull-ups (regular, assisted, feed down assisted or weighted:
- Get ups 5L/5R ( if you do a circuit, complete 1/1 each time) or 5×5 walkouts or roll outs
Finisher: 15work /15 rest x 5 rounds of…
swings / cardio choice (row, shuttle run,air dyne, ski erg, jump rope)
Make time to roll out and use the lacrosse ball on your upper body!!
Watch this video..
Your body will thank you!
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