If you can pull off any of the variants (1 arm or Contra Burp) then go ahead with that. If you can’t…no worries. There’s enough challenge built in here in the first place. The video demos are posted below. If the quarter mile sprints are to be completed on a treadmill, set the incline to 1%.
Archive for the ‘over head’ Category
You can just tell by looking at this that Tuesday is going to be ugly.
50 Seconds of work / 10 seconds of rest & transition to the next movement. 5 complete circuits. Mark time and loads.
Deck Squat/ballslam ____ ____ ____ ____ ____
Pullups ____ ____ ____ ____ ____
Wallball ____ ____ ____ ____ ____
SumoDeadliftHighPull ____ ____ ____ ____ ____
5 minutes of each, 3 minutes of each, 1 minute of each
Box Jumps at 18″ tp 24″
If you don’t have a partner, go make new friends. If you still don’t have a partner, set the load on the cable row at your gym to an appropriate resistance for this kind of endurance movement. Attach the rope tricep handle to the cable and go to town.
As far as the kb swing, men try starting with 40#, women 30#, but adjust from there depending on your
own fitness. The same goes for the box jump. Adjust to whatever height is most appropriate for your fitness level. Do not rest in your comfort zone. Push yourself, but be safe.
Refer to Saturday’s technique video for instruction
Here‘s a fun little one. I‘m going to get into the intricacies of kettlebell technique later on, but for now have some fun with this. I’ve thrown a few of the movements from previous videos into this one complex. Enjoy.
We went into this in some depth back during the squatting series in late Feburary. Actually, look back to Feb 28th where we specifically broke down the over head. I’m attaching the video demo here.
Learn this one. Love this one. I’m convinced there is no more efficient, effective or functional way to develop lower back strength and shoulder mobility while working the entire posterior chain.
This is also a highly adaptble movement. Remove the barbell from the scene and substitute in a kettlebell or dumbbell in one hand. In this way we’re adding the extra benifit of rotational training. As always proceed with caution on all of these. Start small and work your way up.