Don't let a hard year of work go to waste during the holidays. Get into the gym or get in some workouts while at home.
CoreFit:
4 sets of:
A1. Deadlift x 6-8 reps @ 20X1
Rest 60 seconds
A2. Dumbbell Bench Press x 6-8 reps @ 20X1. -----> Push-ups if you cannot complete at least 10 push-ups.
Rest 60 seconds
A3. Jump Rope Technique x 45-60 seconds
Rest 60 seconds
+
For time:
1000 Meter Row
50 Kettlebell Swings
CrossFit:
A1. Power Clean x 1.1.1
(rest 10 seconds between singles. NO misses until the 5th set, and even then you don't need to raise the weight to something you can't do. HOOK GRIP and proper set-up between all reps.
Rest 20 seconds
A2. Box Jumps x 10 reps ----must step down.
Rest 2 minutes
3 sets:
B. GH Raises x 6-8 reps.
Rest 60 seconds
For time:
1000 Meter Row
50 Kettlebell Swings - 70/45
Issues with going overhead?
http://www.ericcressey.com/train-overhead
I have used these series of exercises over the last few months. It has improved my overhead positioning greatly. Try these out if you are wound tight going overhead.
A2. Box Jumps x 10 reps ----must step down.
Rest 2 minutes
3 sets:
B. GH Raises x 6-8 reps.
Rest 60 seconds
+
For time:
1000 Meter Row
50 Kettlebell Swings - 70/45
Issues with going overhead?
http://www.ericcressey.com/train-overhead
I have used these series of exercises over the last few months. It has improved my overhead positioning greatly. Try these out if you are wound tight going overhead.
No comments:
Post a Comment