Week 9

Day 1:  Push and Pull

Each superset consists of a pushing exercise and a pulling exercise.  You’ll follow the “Double Set” method, which means you’ll complete each superset twice, back to back.  This will count as one full set! You’ll repeat these double supersets 3 times, resting in between each one, before moving on to the next round. This is totally an upper body workout.

  1. Bridge Chest Press 10  w/ Renegade Row 10 ea OR Hand to Hand Row 10 ea

 and immediately repeat.

  1.  1 KB  OR 2 KB Seated Press 10  w/ 1 KB OR 2 KB High Pull 10 and immediately repeat.
  2. Balance Pushup 10 OR KB Side Pushup 10 ea  w/ Upright Row 10 and immediately repeat.
  3. Jump Press 10  w/ Side Plank Row 10 ea and immediately repeat.

 

Day 2: Unbalanced Carries

This workout is best suited for double bells of different weights.  If you do not have a variety of bells at your disposal, two bells of the same weights can be used, or you can still just use one single bell. The idea is to complete a superset and then immediately do an unbalanced carry, or a static hold if you don’t have room to move. An unbalanced carry is when a different type of hold is used in each hand at the same time. Complete each of the rounds between 3-4 times.

Round 1: Side Lunge to Clean 10 ea  w/ Seated Front Raise 10 and then complete a Farmer Hold / Overhead Hold carry on ea side. One hand should hold the farmer position and the other hand should hold overhead. Walk for a distance of your choosing and then switch hands and repeat. If you have different weighted bells, the overhead should be lighter than the farmer.

Round 2: Single KB Thruster 15  w/ Figure 8 to Hold 10 ea and then complete a Farmer Hold/ Rack Hold carry on ea side. One hand should hold the farmer position and the other hand should hold in rack position. Walk for a distance of your choosing and then switch hands and repeat. If you have different weighted bells, the rack should be lighter than the farmer.

Round 3: Sumo Squat Jump 15  w/ Straight Leg Deadlift 15 or 1 Leg Deadlift 5 ea and then complete a Rack Hold / Overhead Hold  carry on ea side. One hand should hold the rack position and the other hand should hold overhead. Walk for a distance of your choosing and then switch hands and repeat. If you have different weighted bells, the overhead should be lighter than the rack.

Bonus Round: Turkish Getup 2-3 ea  and then complete a Farmer Hold / Bottoms Up Hold carry on ea side. One hand should hold the farmer position and the other hand should hold bottoms up. Walk for a distance of your choosing and then switch hands and repeat. If you have different weighted bells, the bottoms up should be lighter than the farmer.

 

Day 3: Snatchurday

Each of the following complexes starts with the overhead snatch.  Complete each complex on both sides before resting. Rest for about a minute and repeat for 4 sets before moving on.

  1. 1 KB Snatch 3, 1 KB Dead Clean 10, 1 KB Rack Reverse Lunge 6 and repeat on other side.
  2. 1 KB Snatch 3, 1 KB Overhead Squat 5, 1 KB Bent Row 10, and repeat on other side.
  3. 1 KB Snatch 3, Rack Side Lunge 5, 1 Hand Swing 10, and repeat on other side.
  4. 1 KB Snatch 3, Windmill 5, 1 Leg Deadlift 6, and repeat on other side.

 

Day 4: Figure 8 Flow

This is an endurance flow. You can determine the length of each round. Try to work between 4-6 minutes before resting.  The flow continuously alternates between the figure 8 and another movement.

**Note, some of the exercises should look slightly different from the demo video given. Any squatting or lunging will be done by keeping the bell in the “hold” position from the Figure 8 to Hold video. This will make for a smoother transition into the next figure 8.

Round 1: Figure 8 to Hold w/  Side Lunge and Reverse Lunge from the “hold” position. Perform the figure 8 to hold and then side lunge. Repeat the figure 8 and side the lunge the opposite way. After the next figure 8, perform a reverse lunge and then repeat on the opposite side. You are continuously alternating between side lunges and reverse lunges after each figure 8 for your chosen period of time.

Round 2: Figure 8 to Hold w/ 1 KB High Pull and Bottoms Up Press. Follow the same format as round one. Bring the bell back to the “hold” position after each high pull and bottoms up press before doing the next figure 8.

Round 3: Figure 8 to Hold w/ Front Squat and 1 KB Clean.  Follow the same format as round one. Squat with the bell in the “hold” position and clean the bell back to the “hold” position before doing the next figure 8.

Day 5: Core Crusher

Each round will have a complex feel to it. Complete 10 reps of each exercise consecutively before resting. Complete 3 sets before moving on.

Round 1: KB Front Drag 10 on the right  w/ Side Plank Row 10 on the right. Then go right back to front drags and rows on the left. Immediately hold a Superman for 30 seconds.

Round 2: 1 Leg Deadlift 10 on the right  w/ 1 KB Hinge Deadlift 20 and then repeat 1 leg deadlift on the left. (This should be done without setting the bell down) Finish the round with a Prone Plank for 30 seconds.

Round 3: 1 KB Russian Twist 10  w/ 1 KB Getup Sit-up 10  w/ 1 KB Pullover 10.  Immediately go into the Bridge Hold for 30 seconds.

 

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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