Whiteboard Workouts: Edition 2
This week’s focus is on breaking down both the Kettlebell Swing and the Getup, while working on some basic strength exercises at the same time.
We finish with a simple, but not easy, On-The-Minute Swing session of 12 swings every minute on the minute for 10-minutes.
Whiteboard Workout: Prime
In this first section you’re working on the different aspects of your hinge, which also becomes as your swing.
After each set of your “swing” exercises you’ll perform a given number of Goblet Squats.
Set 1 is 5, set 2 is 7, set 3 is 9.
Whiteboard Workouts: Prime…again
It didn’t feel right leaving this portion titled “punish” because we’re really still priming, but in a working manner.
Much like the first section, this sections breaks down the Getup into 3 separate sets. You’ll only go to half-kneeling on your 3rd set, your tall sit on your 2nd set, and just to your elbow on your 1st set.
Each set you’ll perform either 5/5, 3/3, or 2/2 Getup’s in a row. These are down without breaks so as to increase your time under tension.
After each Getup set you’ll do a carry variation, which changes with each set.
Whiteboard Workouts: Punish
This is simple, but not easy.
You’ve just primed your Swings and Getup’s throughout the entire session, now it’s time to turn you loose!
Perform On-The-Minute swings of 12 reps every-minute-on-the-minute for 10-minutes.
Three tips for you:
- R.E.L.A.X – don’t rush your swings. It’s very easy to push the intensity and rush your reps when on the clock. Focus on one-rep at a time.
- Breathe – focusing on your “sniff” (inhale) and “tss!” (exhale) will help you find a good rhythm and perform sharp, crisp swings.
- Enjoy The Float – it’s the only rest you’ll get! Rip into each swing and be patient for the bell to come to you before breaking your lockout.
And of course; Have a STRONG DAY!
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