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.
Tuesday
Work out with the ladies, doing some pushups and pistol squat practice. It looked like this:
Five rounds:
20 pushups
3 pistol squats – Left
3 pistol squats – Right
Wednesday
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
Thursday
Pull-ups: 10/8/6/6
KB Military Presses (53#): 5/4/3/3
KB Goblet Squats (53#): 10/8/6/6
Pushups: 20/16/12/12
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.
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!
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