This week’s Workout of the Week is a great strength workout that hits all the bases.
The workout starts with the Barbell Complex for the warm up. This should get some blood flowing to all the muscles that will be used throughout the workout.
The first block focuses on upper body strength. Athletes will work through 7 rounds of 4 reps of bench press followed up by 4 pull-ups. This classic push pull combination is great for balancing out the upper body.
Following the upper body effort athletes transition to a total body block. The effort involves Craig Specials and Bounds. The Craig Special uses a barbell an is a sequence of Squat Clean + Squat. This exercise will test your core stability underneath a bar so be sure you are using your breath to brace the stomach and increase IAP. When doing the Bounds try to stay consistent with the amount of distance that you cover and that you land in a stable position with ankle, knee, and hip in alignment.
Finally, we have a lower body blaster doing Single Leg Step Ups and Power Ups. When performing the exercise use a single kettlebell or dumbbell and hold it in the goblet position while you work. If possibly, try to use the same weight from your step ups for the power ups. This coupling should make your glutes and quads sign a bit. If the load becomes too much drop the weight in the power up and just do your body weight.
For a recovery we do a round of Jane Fonda to keep your hips and back stable and safe.
W/U 3 x BBC
4 x Bench Press
4 x Pull Up
4 x Craig Special
10 x Bounds
10 ea x SL Step Up
10 ea x Power Up