We’ll start the week off with a strength session…
We’ve been consistent with the 5×5 protocol and we’re hoping that you are starting to see some strength gains with this.
Remember the rules..
- Start with a moderate weight for set 1
- keep your form strict
- It’s ok if you only get 3 or 4 reps
- Stop 2 reps short of failure
- make sure your last set is your best set
Warm up with a two round kettlebell warm up..
Also remember that it’s not a bad idea to use the roller before and even during your training session.
While your partner is working, take the time to roll out the tension in your body.
Here’s your kettlebell 5×5…
Perform 3-5 reps for 5 sets of the following movements. You can partner up, or circuit through this one.
- Double kettlebell or goblet squat
- Single arm clean and press
- Pull up (choose what ever variety you want…assisted, ring assisted, ring,weighted, rope etc..)
- Get ups (1/1)x5 , windmills (1-3 x5 r/l)or walkouts 5×5
Finish up with a little hear rate kicker….
- 15 seconds work/15 seconds rest for 5 rounds alternating between kettlebell swings and your choice of rower,ski erg, air dyne, jump rope or shuttle run.
Have a great Monday and make sure to let us know how you are progressing.
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