June 27, 2016 Sam Mugavero

06/28/2016: Getups, Kettlebell Complex, and some Conditioning

Post-Workout bliss! Bill N. collecting his thoughts after a tough conditioning piece.

Workout #180 of 366 (2016)

TUESDAY WORKOUT

Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching  followed by 10 Pushups, 10 Squats, and 30 Jumping Jacks.

EQUIPMENT NEEDED: Kettlebell

#1: 5 Sets:

1 Turkish Getup (strong)

1 Turkish Getup (stronger)

***Be deliberate with your movement. Don’t rush. Turkish Getups are not to be done in haste. Rest as needed.***

#2: 4 Sets:

3 Swings (strong)

3 Clean (strong)

3 Squat (strong)

3 Press (strong)

*repeat on stronger side. Rest 60 seconds between sets.

#3: Conditioning Ladder – 30 seconds to complete each rung. Climb the ladder as far as you can.

Rung 1: 1 Burpee, 1 10-yard Sprint

Rung 2: 2 Burpees, 2 10-yard Sprints

Rung 3: 3 Burpees, 3 10-yard Sprints

Rung 4: 4 Burpees, 4 10-yard Sprints

Rung 5: 5 Burpees, 5 10-yard Sprints…

…continuing adding 1 Burpee and 1 10-ard Sprint every 30 seconds until you fail. Once you fail, Rest exactly 1 minute and start at the last fully completed rung and work backwards to 1. By the way…getting through 4 rungs is pretty impressive.

Record your results. Weight used in #1 and #2, and rungs completed in #3.