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.