Warmup with joint mobility, dynamic movement, and foam roller. Today we are going to use the BBB in a series of tabata timed sets. I find that tabata really brings you into a "game like" training setting. Lots of stops and starts, all out effort until the buzzer, and short recovery time. So get warmed up and lets get after it.
8 sets of
20 seconds on / 10 seconds off
BB Spins
BB Upright row
BB Snatch
BB Lunge
BB Snapdown
BB Presses
Warmup with joint mobility, dynamic movement, and foam roller. Today we are going to hit 2 exercises that work the entire body. Long Cycle clean and jerk. Timed sets. This is a great strength and conditioning combo that hits your central nervous system pretty hard (in a good way). It is a great way to build coordination and power through out your body, great cardio, and a tremendous push/pull combo.
Single Arm C&J
1 minute L
1 minute R
20 sets
30 seconds on
15 seconds off
1 minute L
1 minute R
5 sets
Heavy, medium, light
2-4-6
Warm up with joint mobility and dynamic movement. Body weight day today. Pick a couple of exercises and bang them out for multiple reps and sets circuit style. Or you can start low on reps and work up to higher reps or vice versa. Either way, using your own body weight helps with over all strength and body awareness.
2 sets of 5 rounds of 10 reps per exercise
(rest 2-3 minutes in between rounds. no rest during the set)
push ups
chest to bar
pull ups
dips
squats
Cool down, have a nice day.. El Rey and Manny always..
Warm up with joint mobility and dynamic movement. Really work those joints. The days are getting longer.. Today we will be hitting the TRX for a quick 5 round circuit. If you don't have access to a TRX system, you can use a cable system at your gym or just use body weight.
5 rounds
10 knee tucks/sprinters
10 curl/extension
10 push ups
10 pistol squats 10L/10R
10 rows
10 trunk rotations
Warmup with joint mobility, dynamic movement, and foam roller. Today we are going to do a 3 movement ladder training session with a bit of endurance cardio work. Ladder up - Ladder down. 1-10 then 10-1 rep range. It is a mix of bodyweight, kettlebells, and Bulgarian Bag movements. "Find an excuse to just keep going."
Row/Run/Bike 2000M
2 Rounds of Ladder Up / Ladder Down
Reps 1-10 then 10-1
Navy SEAL Burpees https://www.youtube.com/watch?v=2zNq3tCgaw4
Bulgarian Bag Snap Downs
Kettlebell Swings
Row/Run/Bike 2000M
Warmup with joint mobility, dynamic movement, and foam roller. Today we are going to hit a bodyweight and kettlebell session. Timed sets of bodyweight and kettlebell movements in a tabata style 2:1 work to rest ratio. Get warmed up and get after it. 3 Rounds = 22.5 minutes..
3 Rounds
30 seconds on / 15 seconds off
Seal Push-ups
2 Hand Kettlebell Swing
Side Plank Hip Lift
Side Plank Hip Lift
Kettlebell Front Squat
Squat Thrust
V-Ups
Kettlebell Halos L/R
Sit-Outs
Sumo / Upright Row
Morning Yoga with Adriene..
https://www.youtube.com/watch?v=OMu6OKF5Z1k&t=402s
