Week 37

Day 1: Mini Ladders

You will work through several short 1-5 ladder sets. Each ladder has 3 exercises, and you’ll complete each one 3 separate times before moving on to the next ladder. Try not to rest within a ladder, but rest as needed between sets. 

Ladder 1:  Leg Driver Swing  to  Upright Row  to  Goodmorning.  Repeat for 3 total ladder sets before moving on.

Ladder 2: Jump Press  to  Updowns  to  KB Side Pushup. Repeat for 3 total ladder sets before moving on.

Ladder 3: Single KB Thruster  to  Figure 8 to Hold  to  Front Raise. Repeat for 3 total ladder sets before moving on.

Day 2: AMRAP

Set a clock for 30 minutes and complete as many rounds as possible of the following list of exercises. This workout uses double bells, so if you only have one, complete your reps on each side. Complete 10 reps of each.

  1. 2 KB Dead Clean
  2. Renegade Row
  3. 2 KB Swing
  4. Balance Pushup
  5. Bicycle Kick
  6. Superman 30 seconds

Repeat for 30 min.

Day 3: Static Hold and Plank

The objective here is to hold a static position that will gradually increase in time until failure. Along with the static hold, you’ll also hold a plank for the same duration of time in between each static hold. Start your hold at 15 second, then plank for 15 seconds. Next, hold for 20 seconds and then plank for 20 seconds. Repeat this process, always increasing your time by 5 seconds until you can no longer complete the static hold. You may take a slight rest between sets, but try to begin the next static hold as quickly as you can after planking. Take a long rest after you reach failure before starting the next round of holds and planks. If you only have one bell, you’ll have to complete you holds on each hand before planking.

  1. Overhead Hold w/  Prone Plank
  2. Farmer Hold w/  High Plank
  3. Rack Hold w/  Bridge Hold

Day 4: Tabata Time

Complete a 6 minute Tabata set for each. That means you’ll do each exercise 4 times before resting. You’ll complete each round 2 times before moving on to the next group of exercises.

Round 1: Hand to Hand Swing  to  Front Squat  to  Plank Pullback.  Complete 4 times through, Rest as needed, and then complete it again.

Round 2: Hand to Hand Sumo Squat  to  1 KB Russian Twist  to  Seated Front Raise.  Complete 4 times through, Rest as needed, and then complete it again.

Round 3: Hand to Hand Row  to  Figure 8 to Hold  to  Bear Squats. Complete 4 times through, Rest as needed, and then complete it again.

Day 5: Heavy Day

No bells and whistles…just heavy.  Complete 4 sets of each. If you only have light bells, double the number of reps.

  1. 1 KB Chest Press 5 ea  w/ Hand to Hand Row 5 ea
  2. 1 KB Snatch 5 ea  w/ 1 KB Clean 5 ea
  3. Squat Upright Row 10  w/ 1 KB High Pull 5 ea
  4. 1 KB Overhead Press 5  w/ Seated Front Raise 5

 

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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