*Kettlebell and Body Weight Tabata Circuit (20 seconds work:10 seconds rest)
*8 exercises straight through X 4-6 rounds; 1:10 between rounds (follow break on the gymboss or stopwatch)
*Try to track your reps; keeping the rep number consistent every round
*When your reps start to decrease consistently it is time to end the workout; 4-6 rounds
*Form before reps; remember in workouts like this it is easy to get sloppy; when sloppy form sets in set the bell down
*Use a kettlebell you can manage based on your strength level; a 24 kg should be used for the stronger males, remember the movements are going to yield "your" desired results, not the external mass
1. Swing
2. Push Up
3. Mountain Climbers
4. High pull Left
5. High Pull Right
6. Burpee - 6 count
7. Thruster Left
8. Thruster Right
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Mark, just curious... This looks really, really familiar, but why the high pull instead of the snatch? Or is there too much rest at the top of the snatch?
ReplyDeleteThis one is from our friends at Jersey Shore. When I apply logic to the design my only conclusion is to balance out the shoulder stabilization and strength with the midline and posterior chain.
ReplyDeleteFor example, all of these exercises are for midline stabilization, as are most of our exercises. Looking further:
Shoulder stabilization and strength: Push Up, Mtn Climber, Burpee, and Thrusters
Posterior chain: swing, high pulls.
Logic tells me it is to limit the overhead work. It is already present.
Mark
Makes sense to me. Thanks for the benefit of your experience.
ReplyDelete