Week 29

Day 1: Combo Ladders

Today will match two exercises at a time; one of which will ladder from 1-10 and the other from 2-20 counting even numbers (Think double the reps of whatever the first exercise is). Rest as needed between rounds.

Round 1: 2 KB Bent Row 1-10  OR 1 KB Bent Row 1-10 ea  w/ Pushup 2-20

Round 2: Gorilla Clean 1-10  OR 1 KB Clean 1-10 ea  w/ Hand to Hand Sumo Squat 2-20

Round 3: 2 KB Swing 1-10  OR Hand to Hand Swing 1-10 ea  w/ Lunge Jump 2-20

Round 4: 1 KB Pullover 1-10  w/ Bicycle Kick 2-20

 

Day 2: Simple Flows

Each round follows a basic, 3 step flow that you will follow for 3-4 minutes at a time. Rest as needed and repeat the flow for a second time before moving on.

Round 1: 1 Hand Swing to 1 KB Clean to 1 KB Overhead Press. Stay on the same side for half of your work time before switching hands. 

Round 2: Side Lunge to Clean to Front Squat to Figure 8 to Hold. The figure 8 will naturally take the bell to the opposite hand. Repeat on the opposite, and allow the figure to continuously switch sides throughout your work time.

Round 3: 1 KB Dead Clean to 1 Leg Deadlift to Step Back. Just like the round before, the step back will switch sides for you. Just continue to work side to side throughout the work time.

 

Day 3: Heavy Day

Don’t be afraid of hard work…Don’t be afraid of pain…Don’t be afraid of heavy weight.” – Quote from a poster my dad had in our basement weight room growing up. Complete 4 sets of each before moving on.

  1. 1 KB Sumo Squat to 1 KB Hinge Deadlift combo 10 ea (Use 2 bells in increase difficulty)
  2. 1 KB Chest Press to 1 KB Bent Row 6-8 ea
  3. Low Side Lunge to 1 KB Dead Clean 5 ea (Use 2 bells in increase difficulty)
  4. 1 KB Overhead Press to 1 KB Rack Squat 5 ea

 

Day 4: Mobility Check

Today’s workout will give you a chance to work through some functional movements with lighter bells. Today is about loosening up the joints and testing your range of motion. Keep it simple here, and allow you body to stay relaxed. Go through the movements slowly with good form.

  1. Start with 50 Orbits and 50 Halos. Divide up the reps however you see fit. 
  2. Figure 8 to Hold 10 ea. Repeat for 4 sets.
  3. 1 Leg Deadlift 10 ea. Repeat for 4 sets.
  4. 1 KB Overhead Squat to Windmill combo 5 ea. Complete 3 sets.
  5. Turkish Getup 1 ea. Complete for 4 sets, but work through the progression very slowing, pausing at each individual step for 2-3 seconds.

Day 5: KB Flow:

This flow is broken into two parts. The video was interrupted while filming, so the first part is more commentary of the procedures, and the second video is a real speed example. Watch both before attempting as it is a little more on the advanced side.

 

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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