Warmup with joint mobility, dynamic movement, and foam roller. Today we are going to hit a kettlebell / bodyweight combo. Multiple reps to work up a sweat and get the heart pumping. Remember to always focus on form rather than speed. Speedy reps tend to become lousy reps as you tire.
21-14-7
Swing L
Squat Thrust
Swing R
Sit-Ups
Hi Pull / Catch / Squat combo
Push-Ups
Warmup with joint mobility, foam roller, and dynamic movement. Rack 'em up. Old school back squat with a step up chaser, 1 legged dead lifts, and a little foot work. Simple strength and conditioning day. If you don't have access to a squat rack, you can use dumbells, kettlebells, or body weight (just increase the reps a bit). You can also roll out after each round to continue to break up fascia in your legs. This will increase blood flow and help muscle tissue to recuperate.
5 sets
5 back or front squats (increase work load each work set after warmup set)
5 L/R one legged dead lifts
10 step ups
agility ladder
50 jump rope skips
Warmup with joint mobility, dynamic movement, and foam roller. Today we are going to hit another combo training session with the rower and kettlebells. If you don't have access to a rower, run, bike, or use a stair climber. Focus on consistency of effort. Try and make each interval as the last. This is an endurance session not a sprint. By the same token, it is not a jog either.
4 sets
Row, Run, Bike 500M
25 (Moderate weight Double Clean and Jerk)
Cool down, have a nice day.. El Rey and Manny always..
Warmup with joint mobility, dynamic movement, and foam roller. Today is super simple. One full body exercise that really taxes the central nervous system. All you're going to do is st the timer and go. You can pick your time limits. I like to do one long set of continuous singles after I have completed 5 on each arm with out switching. Drum roll... Turkish Get Ups.. This is Steve Cotter's variation on the basic movement http://www.youtube.com/watch?v=uGRBvom4Zrw
20 minutes of TGUs..
