WOW: Workout of the week with Coach Jen
This weeks workout is going to start out with 3 rounds of the warm up. The warm up consists of KB Swings to fire up the posterior chain (light to moderate in weight). Goblet squats to work on range of motion, going for depth to open the hips up. Push ups to get the upper body geared up followed by an upper body and lower body mobility drill targeted towards the hamstrings and chest.
Once we are warmed up a barbell will be taken out for Barbell Burpees. This is a complex movement, but one of my favorite because of the combination of movements. If you ever have limited time, but want an exercise that will target explosiveness, strength, and power this is a great combination of all three. The barbell burpees begin with deadlifting the barbell off the ground into the high hang position as we prepare for a clean. We will squat clean the weight then transfer into a thruster – thus it is important to get to the bottom of that squat position to come up with explosiveness to transfer the weight overhead. You then bring the bar back down to the ground and use the bar to perform a push up. That is one repetition. In this particular program model we will do 4 repetitions. Followed by 4 box jumps and a stretch to regroup and prepare for the following round. Like I said, this is a complex movement so start light, increase weight methodically and take your time.
The second effort is bench press. We have had our fair shares of vertical and horizontal push’s and pulls already, but this is a chest specific exercise. Bench press is just a great lift in general, especially for females to increase bone mineral density as we age, so get after it!
Lastly, we have a 10 minute effort in the style of As Many Rounds As Possible (AMRAP) There are only 4 prescribed exercises so this is going to go quickly. It’s important to find a steady pace you can maintain. In AMRAP’s I always track rounds and at the halfway mark make a mental note of the exact round and reps and try to double that to stay on pace, or in some instances speed up as you are entering into the last ditch effort. You will just need 2 KB’s for this effort for KB cleans, followed by 4 sprints, 10 ball slams, and 30 second see-saw plank. The 30 second see-saw plank can be difficult when fatigued, but also gives you a 30 second window to regroup and continue at a consistent pace each round with an active recovery built in.
Thanks for joining me! I will be coaching every other Saturday at 9 am for”Send-It Saturdays”.
November 28th
Warm up: 3 Rounds
10 x swings
10 x goblet squats
5 x push ups
10 x alt. walking soldier kicks
5 x PVC shoulder passthrough
6 Rounds:
4 x barbell burpees
4 x box jumps
lat/chest
6 Rounds:
5 x bench press
3 x pull ups
instep
10 minute AMRAP:
4 sprints
10 x ball slams
6 x KB cleans
30 sec see-saw planks
