Warm Up/ Dynamic Stretches – Two Times
Breathing – Pre workout – https://www.youtube.com/watch?v=lqX6CwMTw1E&utm_source=rss&utm_medium=rss x 5 in/ 5 out then sync breath with movement for the following..
Downward Dog to Upward Dog – https://www.youtube.com/watch?v=Wp17aJoxQoY&utm_source=rss&utm_medium=rss x 5
Reverse Tabletop – https://www.youtube.com/watch?v=V2iakIUox68&utm_source=rss&utm_medium=rss x 5 + :15 hold
Two arm bottoms up press – https://www.youtube.com/watch?v=AUJhWhCoPzo&utm_source=rss&utm_medium=rss x 5 +:15 hold
Primary Lift –
Focused on speed strength; stay light and move fast
10×3 Overhead press @ 65% of max overhead press; ever minute on the minute
Overhead Press w/ Barbell – https://www.youtube.com/watch?v=7DwGgMn3GIw&utm_source=rss&utm_medium=rss
OR
Complete 10×3 Shoulder Press @ 6/10 rate of perceived exertion; every :45 sec
Shoulder Press with DB/KB – https://www.youtube.com/watch?v=LBduKiBn0yc&utm_source=rss&utm_medium=rss
Superset 1 – Three Times
Shoulder Press with DB/KB – https://www.youtube.com/watch?v=LBduKiBn0yc&utm_source=rss&utm_medium=rss x 10
Wide grip lat pulldowns – https://www.youtube.com/watch?v=xiSq7jg8pqo&utm_source=rss&utm_medium=rss x 10
Pushing overhead then pulling from overhead directly oppose one another but use the same muscles, in different ways. Take your time between these two exercises to ensure you can maintain your weight. You should have about 2-3 reps in the tank on each set, except the final sets may be 1-2 reps left. In week two, the effort should feel similar, but on both movements, take 2-3 seconds to ascend AND to descend on each rep. More time under tension though may necessitate a decrease in weight.
Superset 2 – Three Times
Chest Press on Bench/SB – https://www.youtube.com/watch?v=Obq830aIfWw&utm_source=rss&utm_medium=rss x 10
Split stance single arm row – https://www.youtube.com/watch?v=WG6ZjzFfLQE&utm_source=rss&utm_medium=rss x 10 each
Pushing horizontally, then pulling horizontally directly oppose one another but use the same muscles, in different ways. Take your time between these two exercises to ensure you can maintain your weight. You should have about 2-3 reps in the tank on each set, except the final sets may be 1-2 reps left. In week two, the effort should feel similar, but on both movements, take 2-3 seconds to ascend AND to descend on each rep. More time under tension though may necessitate a decrease in weight.
Circuit 3 – Three Times
Tricep Rollback Extensions – https://www.youtube.com/watch?v=g_l4Vgz2Hqc&utm_source=rss&utm_medium=rss x 12
Hammer Curls – https://www.youtube.com/watch?v=A-U2FH2Cm58&utm_source=rss&utm_medium=rss x 12
Rear delt flys, palms facing – https://www.youtube.com/watch?v=MMrNAzy541k&utm_source=rss&utm_medium=rss x 12*
High plank shoulder taps – https://www.youtube.com/watch?v=BvFrwdb5nPE&utm_source=rss&utm_medium=rss x :20
The real accessory work. None of this should feel more challenging than an RPE of 7-8. In week two, the reps are increasing and effort is as well. Try to maintain weight despite extra reps. On the rear delt flyes, add a pause at the top of each rep – try to maintain weight.
Conditioning –
AMRAP10 + EMOM
Any marching variation of choice
Every minute on the minute complete 10 Russian KB Swings
Weighted Marching (One/ Two DB/KB; weight at hips, shoulders, combo) – https://www.youtube.com/watch?v=wdDVUyI2MIE&utm_source=rss&utm_medium=rss
Russian KBS – https://www.youtube.com/watch?v=RBUFRj-nM9g&utm_source=rss&utm_medium=rss
For 10 minutes, you must hold ONE kettlebell while marching. You can hold two if you want. You can hold it in the front rack, overhead, suitcase, you can hold one in front rack, another in suitcase, etc, but you always must be holding ONE. But every minute on the minute, complete 10 Russian swings with one DB, including at 0:00. Your score is the total weight between the kettlebells.
Cool down/ static stretch –
Breathing – Post- workout – https://www.youtube.com/watch?v=B4IbyaP4oqM&utm_source=rss&utm_medium=rsswhile stretching
Cobra Pose and Childs pose – https://www.youtube.com/watch?v=Rb2byKRy9qg&utm_source=rss&utm_medium=rssx :60 in each
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