Week 22

Day 1: Static Hold Burnout

You’ll start with a timed static hold, then work right into 2 consecutive exercises for reps, and finish with the same static hold until failure. Take whatever length rest you need to recover and repeat for 3 total sets of each round.

  1. Overhead Hold 30-45 seconds, depending on weight and difficulty. Continue right into 2 KB Dead Clean 10 and 2 KB Rack Squat 10. Then repeat the Overhead Hold until failure. Rest and repeat for 3 sets.
  2. Rack Hold 30-45 seconds, depending on weight and difficulty. Continue right into 2 Hand Swing 10 and 2 KB Overhead Press 10. Then repeat the Rack Hold until failure. Rest and repeat for 3 sets.
  3. Farmer Hold 45-60 seconds, depending on weight and difficulty. Continue right into KB Pushup 10-20 and Seesaw Bent Row 5-10. Then repeat the Rack Hold until failure. Rest and repeat for 3 sets.

*Single bell users will perform each sequence on hand at a time, so the time needed to complete the workout will increase. 

Day 2: Advanced Mobility

This workout features some of the more difficult exercises from a mobility standpoint, and requires the ability to adequately get into the positions with good form. You may want to sit this one out if you lack the range of motion. If you’re up to the task, then complete each superset 3-4 times before moving on.

  1. SOTS Press 5 ea  w/ Side Plank Row 10 ea.  (The demo for the SOTS press shows me standing between rep to to work in the squat, but you can also try to stay in a fixed position and perform your reps. Using double bells make this even more advanced!)
  2. Anyhow Squat 3-4 ea  w/ 1 Leg Deadlift 5-10 ea
  3. 2 KB Windmill 5 ea  w/ Figure 8 to Hold 10 ea
  4. Turkish Getup 1 ea  w/ Leg Driver Swing 10

Day 3: Core Crusher

This one will sandwich a kettlebell exercise between two plank holds. You’ll rest between 30 seconds to a minute between sets and perform 4 sets each before moving on. Two kettlebell sets are done on the right side and two on the left.

  1. Prone Plank 30 seconds to Half Viking 10  back to prone plank. 
  2. High Plank 30 seconds to 1 KB Overhead Squat 10 back to high plank.
  3. Side Plank 30 seconds to Side Plank Row 10 back to side plank. 
  4. Bridge Hold 30 seconds to Single bell Bridge Chest Press 10 back to bridge.

Day 4: AMRAP

Set a clock for 30 minutes and complete the following cycle as many times as possible.

  1. KB Lunge Jump 10 total (Single bell: hold with two hands at your chest)
  2. Superman 30 seconds
  3. 2 KB Clean & Press 10 (Single bell reps on each side)
  4. Straight Leg Deadlift 10 (Single bell 1 Leg Deadlift)
  5. Renegade Row 10 total (Single bell 1 KB Bent Row)
  6. Close/Wide Chest Press 5 (Single bell 1 KB Chest Press 10 ea)

Day 5: Carry Complex

You’ll need space to move for this workout. If that is not an option, all of the carries will turn into static holds. The goal is to perform the carries and the exercises consecutively without setting the bells down. You’ll take a long rest between sets before beginning again. Each round will completed twice. Each carry should be about the length of an average sized driveway. Imagine carrying the bells out and back before doing the next exercises.

Round 1: Overhead Hold carry, 2 KB Swing 10, carry, Gorilla Clean 10, carry, 2 KB Bent Row, carry, 2 KB Rack Squat 10.  Rest and move to the next round.

Round 2: Rack Hold carry, 2 KB Overhead Press 10, carry, 2 KB High Pull 10, carry, 2 KB Sumo Squat, carry, Renegade Row. Rest and move to the next round.

Round 3: Farmer Hold carry, 2 KB Clean, carry, Suitcase Deadlift, carry, 2 KB Hinge Deadlift, carry, 2 KB Chest Press. Rest

*At this point, depending on your level of fatigue, you can call it a day or go back and repeat the rounds.

 

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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