It’s “been a week” and while my immediate area was spared the real wrath of hurricane Michael (well tropical storm by the time it reached us up here), clients and friends in the did lose power for a bit from downed trees and high winds. In fact, those of you who follow me on Instagram may have seen the “story” photo I posted from a business meeting that continued in the dark, by the light of iPhone “flashlights” at a table in Saladelia. At one point the wind blew so hard that it blew the heavy glass doors OPEN. Fortuantely everyone was cool to stay put as it passed by leaving us all no worse for the wear. I’d tossed a few extra things in my bag anyway, so I knew I’d be good to go for at least 48hrs. …really, I would have been the best boy scout ever.
After the storm passed, it thankfully took all the horrible tropical crap humidity with it and let the fall coolness we so richly deserved in its wake. Perfect weather for getting out there and really getting into a serious workout! It was also a great excuse to test out another workout that will likely be used for the upcoming Weekend Challenge class I plan on offering starting in January (stay tuned for details) in the Durham area.
Since I knew my workout partner would have had an even MORE challenging week than I had, I brought out the poker chips so that we could count our sets in the main circuit. Still somehow I ended up forgetting to take credit for sets here and there … it happens, I just get into it and forget about the chips all together sometimes. All in all, it took us about 30 minutes for the “main event” 5 sets of each exercise. We took about an hour to complete everything together – mobility warmup, pullups max reps test, mobility challenge, the main circuit, then dragging everything back indoors. Not bad – and it’s quite a bit of work for all of it. Looking forward to adding a sled to the mix soon.
Anyhow in case the graphic above is difficult to read here’s what we did.
Joint Mobility Warmup
Go for ONE Max rep set of pull-ups
2-3x Mobility “Flow” Combo (challenge yourself to try at least twice through without stopping – it’s surprisingly difficult)
- Crawl (on hands and toes, knees are off the ground and under the hips) forwards and backwards 10 paces each
- Thread one knee through to transition to “crab walk” position
- Crab Walk forwards and backwards 10 paces each
- Flip back over to crawl position, walk feet back to push-up position
- 10 Push-ups
- Widen stance, walk hands back to a low squat position
- 10 Bodyweight squats, stay down on last squat to return to crawl postion & repeat.
5x Main Circuit (I assigned a poker chip color to each set of exercises and made sure we both had 5 chips for each set)
- One set of near-max pull-ups (90%-95% of your max effort)
- 20 Kettlebell swings
- 5 Tire flips (No tire? Try sandbag burpees or 8-count bodybuilders)
- 10 Alternating one-leg deadlifts (while holding two kettlebells, one in each hand)
- 10 Double kettlebell thrusters
We cooled down with a little more joint mobility and… carrying everything back indoors!! Let me know if you try this one, it can get challenging! 🙂