Deload Week Strength Back Squat 4 x 6 @ 70% of Max Bike For Max Calories 8 x 1 Minute Bike Rest 1 Minute Between Sets Conditioning 40 Russian Kettlebell Swings 20 Calorie Row 40 Wall Balls 20 Calorie Row Rest 1.5 Minutes 30 Russian Kettlebell Swings 20 Calorie Row 30 Wall Balls 20 Calorie … Read more
Monday, January 7, 2019 Prep 4 Rounds 6 Dual Dumbbell Thrusters (Light to Moderate Weight) 5 Air Squats 4 Push-ups 3 Overhead Band Pull-apart & Back Pass Through Gymnastics 4 x 30-Second Hollow Rock Rest 1 Minute Between Rounds 4 x 3 Wall Walks w/ a 4-second Handstand Hold Rest 1.5 Minutes Between Rounds 4 … Read more
Saturday, January 5, 2019 Prep 3 Rounds 10 Light to Moderate Weight Russian Kettlebell Swings 8 Band Pull-Aparts 6 Tempo Goblet Squats (3-4 Second Negative) Strength Every 3 Minutes for 5 Rounds 3 Full Snatches @ 70% 4 KB Front Rack Step Ups (53/35)(24/20)* 5 3′ Burpee Broad Jumps *Use two kettlebells Conditioning 3 Rounds … Read more
Week 4 of 4: Saturday Strength Conditioning Every 3 Minutes for 5 Rounds 3 Full Snatches @ 75% 4 KB Front Rack Step Ups (70/53)(24/20) 5 3′ Burpee Broad Jumps Conditioning 3 Rounds 400 Meter Run 15 Deadlifts (225/155) Conditioning 8 Minute AMRAP 12 Dumbbell Overhead Squats (50/35)* 12 Push-ups 2 Rope Climbs *6 reps … Read more
Training with athletes of all ages, I’ve realized one thing—Masters athletes (typically near their 40s and older) are some of the toughest and wisest people you’ll meet. Masters athletes don’t back down from a challenge. They don’t boast about what they can do or complain about what they can’t do. They simply do what they … Read more