Week 46

Day 1: 10 Minute EMOM

You have one minute to complete each exercise, resting for the remainder of the time until the next minute begins, starting a new exercise. Complete the following 5 exercises twice through to cover the 10 minutes. All are written for double bells, so you can complete half of  the reps on each side if you only have 1 bell. You’ll complete this EMOM round twice for 20 total minutes of work. 

  1. 2 KB Clean 10
  2. 2 KB Rack Squat 10
  3. 2 KB Overhead Press 10
  4. Renegade Row 10 total
  5. 2 KB Swing 20

Repeat the list, and then rest as needed. Complete a second round when ready.

 

Day 2: 30/30

You’ll work through 4 different 30/30 segments, resting for 30 seconds, and moving to the next set. Complete 4-5 rounds total.

  1. Side Lunge to Clean right 30, Side Lunge to Clean left 30, Rest 30
  2. Plank Pullback 30, Bicycle Kick 30, Rest 30
  3. Front Squat 30, 1 KB Hinge Deadlift 30, Rest 30
  4. 1 KB Snatch right 30, 1 KB Snatch left 30, Rest 1 minute and repeat 4-5 total times.

 

Day 3: Heavy Day

Just the basics. The only 4 strength exercises you need. Each one is matched with a core exercise to superset. Compete each round 4 times before moving on. Written for 2 bells, but can be done by completing reps on each side.

  1. 2 KB Chest Press 4-6 reps  w/ 2 KB Russian Twist 10
  2. 2 KB Rack Squat 4-6 reps  w/ 2 KB Pullover 10
  3. 2 KB Dead Clean 4-6 reps  w/ 2 KB Getup Sit-up 10
  4. Suitcase Deadlift 6-10 reps (Single bell does 1 KB Sumo Squat)  w/ Goodmorning 10

 

Day 4: TGU Complex

While working through the turkish getup, you’ll treat it as a complex by stopping at the top position and completing a quick cycle before working back down. You’ll do 5 turkish getups on each side, with added top exercises, and then rest as needed. Complete 4-5 rounds of this.

Turkish Getup, Pause at the top and complete 1 KB High Pull 5, 1 KB Rack Front Lunge 5, and   1 Hand Swing 5. Press the bell again and work back down to the start position. Switch sides and repeat until you’ve done 5 reps on each side. Rest as needed, and repeat this format 4-5 times.

 

Day 5: 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 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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