092917 Squats, Swings & Push-up Things

Another day, another Beach WOD . . . I sure would like to get better used to this! But, I’ll take all the advantage I can . . .

This is a variation on the 6 Minute Squat Challenge, and strings together my favorite movements to put into a WOD . . . namely, Squats, Swings & Push-ups. These three movements make a great template, which you can alter & variate according to your needs & goals.

092917 Beach WOD

4 Rounds of: 

  • 10 Swings
  • 10 Push-ups
  • 4 Goblet Squats

Set a workout timer (I use the Kettlebell Swing Timer App on my iPhone) for 1 minute of work and 2 minutes of rest . . . you won’t really be resting for 2 minutes, but setting it this way is the easiest way to keep track.

When the timer starts, do 10 Swings . . . rest until the :30 second mark and do 10 push-ups. When you get to the “2 minute rest” you will grab your Kettlebell, drop into the bottom of the Goblet Squat & hold for 30 seconds, then stand & re-squat. This will bring us to 4 Squats in 2 minutes. Then, repeat the Swings & Push-ups.

Depending on what weight Kettlebell you use, this probably isn’t a burner, but it is good practice for all the movements, and the timer gives you better accountability to yourself.

Give it a go & let me know!

Semper Fortis & Anchored in Movement
~Lee

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3-22 Daily Fit Project

Stuck with the EMOM for another day. My money puts it up & over Tabata for a number of reasons, but I think I need an entire post for that, an entire post I’m not ready to write tonight. Soon enough, I’m sure . . . It’s been on my mind for a while. As of today, EMOM still gets top vote over & under my Kettlebells.

This morning:

  • Minutes 1, 3, 5, 7, 9- Goblet Squats
  • Minutes 2, 4, 6, 8, 10- Single Leg Deadlifts

This afternoon:

  • Several sets of Jerks with the Bulldog (40kg) in the 1-3 rep range. Nothing fancy, particular, or planned, just a lot of random sets in the low rep range to increase strength with time under the bell. Some 3 & 3 sets, a few 1, 2, 3 Ladders . . . get comfortable moving your body in relation to the Kettlebell, get comfortable not crushing your body with the Kettlebell.

It might seem like an uneventful day of workouts, practice & warm-ups, but the goal here is consistency . . . as in, do something every day. Some days will be harder, rarely will a day be easier. Mediocrity now is a higher percentage of my MHR, which is a good formula for sticking around for a while.

Semper Fortis
~Lee

Sunset Serenade

Another EMOM for the day . . . this one for a lustful & lofty span of 20 minutes. Do your work in the top 30 & recover quick in the bottom 30. I’m a fan of the quite-customizable Kettlebell Timer Pro. Green means work & Blue means recover.

KB 30 & 30

First 10 minutes:

  • Minutes 1, 3, 5, 7, 9- 10 Heavy Kettlebell Swings
  • Minutes 2, 4, 6, 8, 10- 5 Competition Weight Clean & Jerks

Minutes 11-20:

  • Minutes 11, 13, 15, 17, 19- Right Snatch Ladder 7, 8, 9, 10, 11
  • Minutes 12, 14, 16, 18, 20- Left Snatch Ladder 7, 8, 9, 10, 11

That works up to 50 total Heavy Swings, 25 Comp. weight Clean & Jerks, and 90 Comp. weight Snatches in just 20 of the most grand & glorious minutes of your day.

KB Timer Pro

Semper Fortis
~Lee