Strength and more strength

Comrades,

 We did a lower rep, higher weight strength workout this week. Focus on form and feel the magic.

 Warm-up (Short set swings): start with your normal warm-up swing KB and add the next weight up for  heavier than normal two handed swings. Do 5 reps with the lighter KB followed by 5 reps with the heavier KB. Do you notice a difference in form? Do 10 sets of 5 reps and focus on form from the feet to the coconut; work in dynamic stretches in between sets.

 Workout: 10-9-8-7-6-5-4-3 reps of deadlifts and gobblet squats followed immediately by 5 reps of plyometrics of your choice (jump squats, split squat jumps, side-side lateral bounds, single leg hops/jumps, etc) Rest for a 1 minute or two between sets. Example: do 10 reps of DL’s and Squats and 5 reps of plyos, rest a minute or two, then 9 reps of DL’s and Squats and 5 plyos….

 Part 2: 5 sets of 5 reps of presses (L& R), followed by 5 pullups, followed by 1 TGU on both sides

 May the force be with you…


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