Week 16

Day 1: Carry Complex

This workout can be done using one or two bells. It is written for 2 bells, but if you are only using one bell, complete your reps on each side, or the equivalent single bell version of the exercise, and alternate hands when doing the carries or static hold.  The workout is broken up into 3 rounds, and each round is completed twice before moving on. If you do not have room to do a walking carry, substitute a static hold in its place. Finally, this should be treated as a complex, meaning the bells should not touch the ground until the round is complete.

Round 1: 2 KB Clean 10  to Overhead Hold Carry,  2 KB Rack Reverse Lunge 10  to Carry, 2 KB High Pull 10  to Carry, and 2 KB Bent Row 10 to Carry.  Rest as needed and Repeat.

*The length of your carry should be based on the space you have and your level of fatigue, keeping in mind that the goal is to not set the bells down. If you do not have space to perform a carry, choose an appropriate time to hold a static hold. 

Round 2: 2 KB Swing 10 to Rack Hold Carry, 2 KB Sumo Squat 10 to Carry, 2KB Low Side Lunge 10 to Carry, and 2 KB Overhead Press to Carry. Rest as needed and Repeat.

Round 3: Renegade Row 10 to Farmer Hold Carry, 2 KB Rack Squat 10 to Carry, 2 KB Rack Front Lunge 10 to Carry, and 2 KB Windmill 5 ea to Carry. Rest as needed and Repeat.

 

Day 2: Orbits, Halos, Windmills

These 3 exercises will be the focus of each round. You’ll combine one of the above with 3 other movements to create a flow based on reps.  This is a single bell workout, and one round will consist of 5 “flow reps” on each hand. You’ll complete 3 sets before moving on to the next round. 

Round 1: Orbit to 1 KB Clean, Orbit to 1 KB Snatch, Orbit to 1 KB Bent Row. This is considered 1 rep. Do 5 of these flow reps on the same hand, keeping the orbit going in the same direction, and then immediately switch hands and orbit direction and repeat. Rest 60 sec and then repeat for 3 total sets.

Round 2: Halo to 1 KB Rack Squat, Halo to Front Lunge, Halo to Updown.

Do 5 of these flow reps, keeping the halo going in the same direction and, and then immediately switch halo direction and repeat. Rest 60 sec and then repeat for 3 total sets.

Round 3: Windmill to 1 KB Rack Thruster, Windmill to Rack Side Lunge, Windmill to 1 KB Overhead Press

To prevent fatigue, switch hands after the overhead press, and continue alternating back and forth until 5 “reps” have been completed on each hand. Rest and repeat for 3 sets.

Day 3: Heavy Day Supersets

Another episode of standard exercises using maximum weight. As always, if you don’t have heavy bells, just increase your rep volume. Complete 4 sets each before moving on.

  1. 1 KB Chest Press 5-8 ea  w/ Hand to Hand Row 10
  2. 1 KB Bent Row 5-10  w/ KB Pushup 10
  3. Sumo Squat Jump 8-10  w/ 2 Hand Swing 10
  4. SOTS Press 3-5 ea  w/ Seated Front Raise 10

 

Day 4: Leg Day!

Complete each complex for 3 sets before moving on. Use the single bell variations for any double bell work if needed.

  1. 2 KB Rack Squat 5, to 2 KB Rack Reverse Lunge 3 ea, back to Rack Squat 5. Rest 60 seconds and repeat.
  2. 2 KB Hinge Deadlift 10, to Suitcase Deadlift 10, back to Hinge Deadlift 10. Rest 60 seconds and repeat.
  3. Bootstrapper Squat 10, to Updowns 10, back to Bootstrapper 10. Rest 60 seconds and repeat.
  4. Step Back 5 ea, to 2 Hand Swing 15, back to Step Back 5 ea. Rest 60 seconds and repeat.

 

Day 5: KB Flow

The following sequence below counts as one set. Perform 3 sets on each hand continuously to complete a full round. Complete 3 rounds. So that means this flow should be done 6 times just to finish one round, and a total of 18 times to finish the workout.

Rack Lunge, Clean

Rack Lunge, Clean, Squat

Rack Lunge, Clean, Squat, Press

Rack Lunge, Clean, Squat, Press, High Pull

Rack Lunge, Clean, Squat, Press, High Pull, Side Lunge

Switch Sides and Repeat

 

Day 6 and 7: Active Rest

These days can be implemented any time during the week. If your body is telling you to rest, listen to it! But remember the motto of No Days Off Fitness: Move Every Day. If you can, find another activity you enjoy doing and supplement that in on these days. Hiking, Yoga, biking; the list goes on!

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