Those who have been around awhile know that every 5 weeks or so we program a deload week. Though this is a deload week some of the workouts will still pose as a bit of a challenge, the overall arching goal and theme is that we lower volume and intensity to help us recover and come back ready for more.
Every 1 min for 15 mins, alternating between:
Minute 1: 12 Russian Kettlebell Swings, 70/53 lbs
Minute 2: 7ea. Single Arm Kettlebell Push Press, 53/35 lbs
Minute 3: 5ea. Turkish Sit-ups, 53/35 lbs
*After finishing each movement perform a steady pace of single unders until the next min.
Lots of time with the kettlebell today but the loading should be on the moderate side and you should be able to finish the first 2 movements with roughly 20-30 secs to rest before the start of the next exercise. Take your time on the Turkish sit-up and focus on the quality of movement. It’s okay to have this movement take up the majority of the minute since it’s going to be lower intensity.
3 rounds for quality of:
Farmers Carry, pick load, 100 ft
Double Kettlebell Front Rack Carry, pick load, 100 ft
Double Kettlebell Overhead Carry, pick load, 100 ft
Carry variations to work on our midline. Weight should be moderate so choose what works best for you. The caries should happen unbroken and you can use different loading for each variation if needed. Focus is on quality of movement so don’t rush the carry.
2-3min Straddle Stretch
:30sec ea. Side Thread The Needle