Summer is finally here in Jackson and with that comes a delicate balance of spending precious time outside while also keeping up on your strength training in order to prevent injury and maintain balance in our bodies.
This workout of the week is designed to provide a combination of lower impact strength work with kettlebells and a 10-minute work capacity effort aimed at increasing strength and mental toughness.
Mr./Mrs. Spectacular is a total body exercise that facilitates power through a kettlebell power clean from the deck into a push press and engages the core and upper body with a walkout to a push-up. This is a strength movement that also works in a cardio component and gets the heart rate revved up. The push movement in the Mr. Spec set is offset by pull-ups done either with a light band assist or as negatives.
The offset kettlebell squat works not only the lower body but is also a significant core strengthener as your body works to stabilize and maintain correct posture under an unequal load. This exercise is followed by an explosive jump lunge set that again will get your heart rate up and increase explosive power needed for those uphill runs and rides we’re doing.
The 10-minute work capacity is a Single Movement Mind F*ck (SMMF) with a twist that will increase mental and physical stamina. Sandbag get-ups are an excellent functional movement that mimics working under an uneven load- think hiking in the Tetons with a heavy pack- and increase core and leg strength as well as endurance. This movement is paired with a sprint every minute on the minute to simulate small, but fast or hard pushes of work you find in the mountains when your body is already working and fatigued.
Lastly, we have some straight core work in and already core-heavy workout. This Tabata core set targets flexion, isolation, rotation, and extension – all functions of the core that need to be specifically worked in order to create balance and strength.
Warm-up – 10 to 1
- Swings
- Alt lunges
- Push-ups
7 Rounds
- 4x Mr. Spectacular
- 4x pull ups
- Lat / pec stretch
6 Rounds
- 5x offset KB squats
- 10x jump lunge
- Pigeon Stretch
10 min
SBGU with one SB sprint EMOM
3 Rounds Tabata
- Russian twist
- Boat Hold
- EO’s
- Superman
