One of the greatest things about posting more and revitalizing this blog (did you know it’s been around since 2009) is having new eyes on it. These new eyes find older posts (and often typos, which I do appreciate, btw) and bring them back up for discussion. This happened last week as a new Instagram follower found an older post which had a workout embedded in it — one that I’d actually typed out with an error. He was (understandably) wondering if I had meant to write it that way. I had not – but I had also not looked at that page in ages. I made the correction then while looking at the workout realized that a slightly updated version would be fantastic for my advanced garage gang for Friday night. The vibe of which is camaraderie as much as strength training. There’s also a fair amount of: I park in the driveaway and pop out of the car fists in the air while declaring “WE MADE IT!!!!!!!!!!” I’m sure the neighbors are… “amused” at this week after week, but until they give up their leaf blowers I don’t think they can complain about me being loudly positive. So you’ll see all that reflected in the workout below if you know where to look.
The Descender (old version and new version) is designed to start at a slightly sub-maximal rep level, but one that is still challenging. We upped the ante in some ways, but brought it down a little in others. We also added in a “toes + rows” section and a significant ab challenge with our recent rediscovery of the amazing Power Breathing Crunch (from Andrea Du Cane). I will be doing a video about it specifically, because it is a game changer both in activation and aesthetics/confidence. Some of us have been talking about “lower abs” being an issue for the first time ever, well, in our case(s) the Power Breathing Crunch has brought that back in. LITERALLY. I’m putting together a whole mini-abs program around it in fact.
Another slight modification in v2.0 is the higher reps to start (10) given that our group can all do 12 pull-ups on a really good day each, we’re good to go for starting at 10x. ALSO given there’s multiple sets of 2x 16kg kettlebells available and we all wanted to do the workout TOGETHER (that camaraderie thing), this also made starting at 10x more realistic. If I had been starting at 8x, I would have at least wanted to use a pair of 18kg or even 20kg kettlebells. As it was, the idea of “well switch up heavier if you want to towards the shorter sets” was of course in the air, but by the time we got there, everyone stuck with the pair of 16kg! HAHA. All good though. You can of course still use Neuro-Grips for the push-ups in the new version, but keep in mind by the time you get to the push-ups you may need the grip break. Choose the kettlebells which are appropriate for you of course, but also plan on eating a big dinner after this behemoth. We also moved the rows to a different part of the overall workout and out of the descender portion. I wish I could say this was on purpose but it was a mistake on my part, ultimately it was a good “break” between doing sets of toes to bar.
The Descender Workout Version 2.0
Warm-up:
- Joint Mobility Sequence
- Pro-Bar “Dislocates” 3-3-3 (optional – we like to pass the bar around and continue with other stretches while someone else has the bar)
Continued Warm-up Circuit 3x:
- 10x Kettlebell Swings
- 1x Goblet Squat
The Descender Sequence V2.0:
- 10 Dead Hang Pull-ups (the only kind in our training, but given that the world is the way it is, I have to specify it here up top…)
- 10 Double kettlebell presses
- 10 Double kettlebell squats
- 10 Push-ups (yes, this is the break)
- 20 Kettlebell swings (your choice of kettlebell, but we tended to go a few sizes heavier here)
- 8 Pull-ups
- 8 Double kettlebell presses
- 8 Double kettlebell squats
- 8 Push-ups
- 20 Kettlebell swings
- 6 Pull-ups
- 6 Double kettlebell presses
- 6 Double kettlebell squats
- 6 Push-ups
- 20 Kettlebell swings
- 4 Pull-ups
- 4 Double kettlebell presses
- 4 Double kettlebell squats
- 4 Push-ups
- 20 Kettlebell swings
- 2 Pull-ups
- 2 Double kettlebell presses
- 2 Double kettlebell squats
- 2 Push-ups
- 20 Kettlebell swings
Toes and Rows!
(If non-kipped toes to bar aren’t happening, hanging leg raises or hanging knee raises will work too!)
- 10 Toes to bar
- 5/5 Kettlebell Rows (“break”)
- 8 Toes to bar
- 5/5 Kettlebell Rows
- 6 Toes to bar
- 5/5 Kettlebell Rows
- 4 Toes to bar
- 5/5 Kettlebell Rows
- 2 Toes to bar
- 5/5 Kettlebell Rows
Abs Finisher Fun Combo! 3x:
- Power Breathing Crunch 3x (with 5-10 second hold)
- 20 Cross-Reach Situps
- 30 seconds “sawing” plank
- 20 Flutter kicks
- 1 Bridge (hip bridge or hip bridge then full bridge)
Cooldown with joint mobility.
Let me know if you try this and/or if you need modification ideas ie: bodyweight rows instead of pullups, etc. It’s ADVANCED but a whole lot of fun.
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