W1D4 – Tabata Kettlebell Goodness

Warmup:

Joint Mobility

Practice:
Kettlebell Thruster
Kettlebell clean

Strength:

Pullups: Descending ladder – start with your max reps for the day, and work your way down.  So…15-14-13-12….
Pushup: Descending ladder –  25 – 25 – 20 – 15 – 15 – 10 – 10 (of course, scale up/down if needed. The first set should be two or three reps shy of your one set max.)

Perform the first set of pullups, the first set of pushups, then rest.

Metcon:

Tabata Kettlebell Swings
Rest 2 Minutes
Tabata Goblet Squats
Rest 2 minutes
Tabata Snatch/high pull (alternate each round)

In each movement, your score is the round with the LOWEST reps. One score per movement, combine all three movements for your total.

Midline:

10 V ups
10 Tuck ups

5 Rounds

Advertisements

6 comments

  1. Enough with the patricide already! Sheesh!

    Pullups (palms out) 8-7-6….1
    Pushups 21-21-16-16(fail)-11-11-6-6

    KB swings 53# 11
    KB Goblets 53# 11 (shouda used 35# no explosion up)
    KB SN/HP 35# 10 (had to pause the rnd. Mr Pukie and cousin’ dizzy were in the house)

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s