Monday November 19th – Tempo Strength + Tabata Mash Up

Monday:  11/19

Mobility Series: 5 Minutes

  • Passive/Active Supine Hip Flexor Holds at End Range 5×5 Seconds Each
  • Pistol Lifts Off (Over Yoga Blocks) 5 Each Side

Stations: All Together

Station 1:

12 Minute Tempo Unilateral Strength: 3/1/1/0 – 3 Seconds Eccentric Down/ 1 Second Pause / 1 Seconds Concentric Up / 0 Seconds Pause

Work 5 x :5 Second Reps On 3/1/1/0 = :25 Work / Rest :5 Rest/Switch Arms/Legs = :30 / Side = 1  Minute RND :15 Rest BTWN RNDS x 4 RNDS = 5 Minute / 20 Reps Total

1 Minute Rest BTWN Split Squat & KB Row   

TEMPO 3/1/1/0 2KB Suitcase Split Squats: R:(30+/25+) W:(20+/15+) B:(Bodyweight)

TEMPO 1/1/3/0 KB Bent Rows: R:(53+/40+) W:(40+/35+) B:(25+/20+)

 

Station 2:

16 Min Tabata Mash Up – 4 RNDS of :20/:10×2 = 1 Min of work before you switch

  • 2KB Suitcase Deadlift: R:(53+/45+) W:(40+/35+) B:(30+/25+)
  • 2KB Suitcase March: R:(53+/45+) W:(40+/35+) B:(30+/25+)
  • Push Up: B: TRX Chest Press R: KB Push Ups
  • High Plank Hold R: Extended Arm Plank