Warm Up
About 5 minutes. Do each once:
1) Banded Ankle Rocks — 10 each side. Easy effort.
How: Loop a band around your ankle, anchored low in front. Keep your foot flat and push your knee forward over your toes.
2) Lying Hamstring Kicks — 10 each leg. Easy effort.
How: Lie on your back, band or towel around one foot, keep the leg straight, pull it toward you, hold 1 second.
3) Cat-Cow — 10 slow reps. Easy effort.
How: On hands and knees, round your back up, then let it sag.
4) Band Pull-Aparts — 15 reps. Easy effort.
How: Arms straight in front, pull the band apart until it touches your chest.
5) Bodyweight Squats — 10 reps. Easy effort.
How: Feet shoulder-width, sit your hips back, stand up.
6) Easy Jumps — 5 soft jumps in place. Easy effort.
How: Jump lightly and land quiet with soft knees.
1) Banded Ankle Rocks — 10 each side. Easy effort.
How: Loop a band around your ankle, anchored low in front. Keep your foot flat and push your knee forward over your toes.
2) Lying Hamstring Kicks — 10 each leg. Easy effort.
How: Lie on your back, band or towel around one foot, keep the leg straight, pull it toward you, hold 1 second.
3) Cat-Cow — 10 slow reps. Easy effort.
How: On hands and knees, round your back up, then let it sag.
4) Band Pull-Aparts — 15 reps. Easy effort.
How: Arms straight in front, pull the band apart until it touches your chest.
5) Bodyweight Squats — 10 reps. Easy effort.
How: Feet shoulder-width, sit your hips back, stand up.
6) Easy Jumps — 5 soft jumps in place. Easy effort.
How: Jump lightly and land quiet with soft knees.
Conditioning
1) Easy bike or row — 6 minutes. Easy effort.
How: On the swings, rest more when they slow down. Fast reps beat extra reps. Only if you are still under about 30 minutes. No hard sprints. Tomorrow is deadlift day.
How: On the swings, rest more when they slow down. Fast reps beat extra reps. Only if you are still under about 30 minutes. No hard sprints. Tomorrow is deadlift day.
Strength
Power — about 8 minutes. Full rest. Every rep fast and clean.
1) Kettlebell Swing — 5 sets of 10 reps. Hard effort. Rest about 1 minute.
How: Push your hips back, swing the bell between your legs, then snap your hips forward so the bell floats to chest height. Arms stay loose; your hips do the work.
2) Jump Squat — 3 sets of 5 reps. Hard effort. Rest fully between sets.
How: Bodyweight squat, jump as high as you can, land soft.
Carries — about 6 minutes.
3) Front-rack Carry — 4 trips of about 30 yards. Hard effort. Rest as needed between trips.
How: Dumbbells at your shoulders, walk tall and steady.
1) Kettlebell Swing — 5 sets of 10 reps. Hard effort. Rest about 1 minute.
How: Push your hips back, swing the bell between your legs, then snap your hips forward so the bell floats to chest height. Arms stay loose; your hips do the work.
2) Jump Squat — 3 sets of 5 reps. Hard effort. Rest fully between sets.
How: Bodyweight squat, jump as high as you can, land soft.
Carries — about 6 minutes.
3) Front-rack Carry — 4 trips of about 30 yards. Hard effort. Rest as needed between trips.
How: Dumbbells at your shoulders, walk tall and steady.
Skill
Today's focus: move fast on jumps and throws, and keep carries tall and steady. Main lift: Kettlebell Swing.
Metcon
Finisher — arms about 10 minutes. Do A then B back-to-back, rest 1 minute, repeat (3 rounds).
A) Barbell Curl — 8 to 10 reps. Nearly to failure.
How: Curl the bar to your shoulders without swinging, then lower slowly. A straight bar or an EZ bar both work.
B) Lying Dumbbell Triceps Extension — 10 to 12 reps. Nearly to failure.
How: Lie on a bench with the dumbbells over your chest. Bend your elbows and lower the weights beside your ears, then straighten your arms.
Core — about 5 minutes. Do A then B, rest as needed, repeat (2 rounds).
A) Pallof Press — 10 reps each side. Hard effort.
How: Band at chest height from the side, press it straight out and hold 2 seconds without twisting.
B) Ab Wheel — 8 to 10 reps. Hard effort.
How: On your knees, roll out as far as you can keep your back flat, pull back. No wheel: slow mountain climbers.
A) Barbell Curl — 8 to 10 reps. Nearly to failure.
How: Curl the bar to your shoulders without swinging, then lower slowly. A straight bar or an EZ bar both work.
B) Lying Dumbbell Triceps Extension — 10 to 12 reps. Nearly to failure.
How: Lie on a bench with the dumbbells over your chest. Bend your elbows and lower the weights beside your ears, then straighten your arms.
Core — about 5 minutes. Do A then B, rest as needed, repeat (2 rounds).
A) Pallof Press — 10 reps each side. Hard effort.
How: Band at chest height from the side, press it straight out and hold 2 seconds without twisting.
B) Ab Wheel — 8 to 10 reps. Hard effort.
How: On your knees, roll out as far as you can keep your back flat, pull back. No wheel: slow mountain climbers.
Cool Down
1) Kneeling Hip-Flexor Stretch — 30 seconds each side. Easy effort.
How: Kneel on one knee, push your hips forward gently.
2) Bar Hang — 20 to 30 seconds. Easy effort.
How: Hang from a bar with relaxed shoulders for the time listed.
How: Kneel on one knee, push your hips forward gently.
2) Bar Hang — 20 to 30 seconds. Easy effort.
How: Hang from a bar with relaxed shoulders for the time listed.
Notes
Today: Athletic (power, carries, arms, core). About 34 minutes.
Build week 3 of 3. Heavy week. Beat your log if every rep stays clean. Next week is the easy week.
Effort guide: 'Hard effort' means stop the set when you could do about 2 more good reps. 'Easy effort' means stop with 4 or more left.
Build week 3 of 3. Heavy week. Beat your log if every rep stays clean. Next week is the easy week.
Effort guide: 'Hard effort' means stop the set when you could do about 2 more good reps. 'Easy effort' means stop with 4 or more left.