Last week was another good week of exercise. No one workout was too crazy, but they were all rewarding. And another thing: no workout was more than ten minutes, either, and I felt fresh enough to work out every day (M-F). Here’s what I did: Monday
Kettlebell snatches (53# KB) for seven minutes. I did ten reps per side every minute on the minute for ten minutes, with the exception of the last minute, when I only managed five reps with the left. I totaled 135 reps in seven minutes, which was five better than last week. Yay.
Work out with the ladies, doing some pushups and pistol squat practice. It looked like this:
3 pistol squats – Left
3 pistol squats – Right
8 minutes of Turkish get-ups (53# KB), alternating Left and Right.
This felt fantastic. I love the TGU’s, and I was dripping sweat after only eight minutes. I was focused on keeping everything tight and controlled, and they were eight of the best minutes of my day
KB Military Presses (53#): 5/4/3/3
KB Goblet Squats (53#): 10/8/6/6
To be clear, that means I did 10 pull-ups, then 5 presses, then 10 goblet squats, then 20 pushups, then 8 pull-ups, 4 presses, 8 goblet squats, etc.
That was it. I wasn’t in a big hurry, but it was still short. Since this was another strength workout, I was again focused on form and keeping everything tight. My shoulders were pretty tired, but it was nice overall. It freed me up to focus on a good, short MetCon workout with more KB snatches on Friday.
Kettlebell snatches (53# KB) for five minutes, ten reps per side, per minute. 100 total reps.
This was a strategic step “back,” as I cycle toward 200 reps in 10 minutes (e.g., see Monday’s workout above). Maybe I’ll do another post later on the value of cycling, but this was a repeat of a workout I’ve done several times now for the big-picture purpose of strategic progression.
With that said, this is never a walk in the park. I was cooked. I was really glad I did the strength work on Thursday, because when the buzzer sounded, I was done for the day and for the week (after stretching my screaming hamstrings and lower back, of course).
Questions? Fire away in the comments below! Happy training!