Hello Athletes –
As Bike/Run fit comes to a close this week, I thought I would mix it up a little bit with a workout concentrated more on the upper body with a short 10 minute work capacity and some core work to conclude. The first evolution starts with the bench press, which allows you to work your chest, shoulders and triceps all in one lift. Pull-ups follow the bench press to complement the push of the bench press with a pulling movement to promote muscle balance. The pull up is another efficient movement because it works your shoulders, back, arms and core. Finish with the shoulder dislocate stretch using PVC.
The second evolution begins with kettle bell rows. The main thing to focus on here is placing your free hand on a bench or box to stabilize your upper body. You want to isolate the shoulder as much as possible without jerking the weight up and down (Think about maintaining pressure between your shoulder blades as you bring the weight up and down under control). For extra credit, you can pause for a few seconds at the top. Keep one kettle bell out for triple crush. The triple crush is named for its three movements – the curl, press and overhead press and tricep extension. Starting with the kettle bell in front of you and arms extended, curl the kettle bell to your chest. Then, push press the kettle bell above your head, and finish with lower the KB behind your head and back up. That is one rep – do this 10 times. Finish with your favorite lat/pec stretch.
Following the upper body workout, I like to get the heart rate up with an EMOM (ever minute on the minute.) Start with 10 alternating lunges followed by 5 burpee box jumps. The burpee box jump is exactly what the name says. Start with a burpee and then straight into a box jump as fast as you can. (Note: This is a shoulder/chest/arm intensive workout so do NOT do a pushup with the burpee.) This is only 10 minutes long to really push yourself and try to maintain your time each minute or get faster.
Finish the session with some core work. This is a TABATA – 20 seconds of work and 10 seconds of rest for three rounds. Make sure on the side plank that you do each side.
W/U: KB Complex
1 Minute single arm swings (each arm)
1 Minute halo (around the head both ways)
1 Minute F2B lunge (both legs)
6 Rounds
6xBench press
4xPull ups
4xShoulder dislocate
6 Rounds
6xKB rows
10xtriple crush
Lat/pec
10 min EMOM
10xalt lunges
5 burpee box jumps (no pushup)
3 Rounds TABATA
Up w/ twist
Hollow rock
Side plank (each side)
