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10 Min TEMPO + 15 Min KB Complex w/ Glute Med Leg Lift Starter

Thursday, May 20

10 Min TEMPO + 15 Min KB Complex w/ Glute Med Leg Lift Starter

Starter:  4 Min. Glute Med Leg Lifts

  • Tabata Clock :20/:10 x 2 each side, repeat

 

10 Min. Tempo Strength:   4 Rounds – Alternating Bent Row and Single Leg Deadlift, :15 sec rest/shake out between sets

  • KB Bent Row: Tempo 1/1/3/0

    • 5 Reps On 1/1/3/0 Tempo = :25 Right / :5 Switch Sides / :25 Left

  • Single Leg Deadlift Progression (Assisted – BW Reaching – Offset KB): Tempo 3/1/1/0

    • 5 Reps On 3/1/1/0 Tempo = :25 Right / :5 Switch Sides / :25 Left

“Swing Down the Ladder” KB Complex – 15 Min. to complete

  • Reps (each side) of each exercise:  1x*2x*3x*4x*5x*5x*4x*3x*2x*1x*

  • *10x KB Swings between each rung of the ladder R(53+/45+) W(45+/35+) B(35+/20+)

  • For Complex: R(53+/40+) W(40+/35+) B(35+/25+)

  • Early finishers:  parking lot loop or Leyden St. run

COMPLEX:

– Single Arm Clean

– Offset Racked SB Lunge (**if BW, switch order to put SB lunge first, then clean/press)

– Single Arm Push Press

Example:

1x Clean R, 1x SB lunge, 1x Push Press R, 1 x Clean L, 1x SB Lunge, 1x Push Press L

10x Swings

2x Clean R, 2x SB Lunge, 2x Push Press R,  2x Clean L, 2x SB Lunge, 2x Push Press L

10x Swings

3x Clean R, 3x SB Lunge, etc…`

Details

Date:
Thursday, May 20
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