Hope you enjoyed your weekend and are well rested for a productive week of training.
We are looking forward to another awesome week of work!
We’ll be kicking off the week with a nice simple strength session.
We’ll give you several options to choose from on this one.
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 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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