The schedule has been over the top lately, but that’s no excuse. So, I’ve made a few changes to my routine. If I’ve gotten enough rest (which has become a bigger priority), I’d do at least one, and sometimes two *nearly* all-out sessions. Since I was in Detroit early this week (where we somehow managed to walk between 6-7 miles each day), I had to make sure this workout was a nice welcome-home challenge. So, I combined a 30 minute EMOM with very short sets (I wanted to bring up the overall number of really strict pull-up reps) with an old favorite simple kettlebell circuit.
The fact that it only takes me about 30 seconds to complete each round almost turns the EMOM into strange hybrid of a 30/30 or maybe even a GTG situation since I’ll usually have a full 30 seconds to recover from the very submax short sets. Fair warning: at about halfway through, the approx. 30 seconds of rest seems to go by faster and faster. Still, with this pattern it’s reasonably easy for me to get a bunch of very good practice reps as the built in rest allows each set to be performed very strictly with no compromises.
Even with just this EMOM sequence, in 30 minutes I’m able to complete 60 strict pullups, 90 burpees,150 air squats (these are essentially active rest in this context). Note that when I go for just 10 minutes I will add a rep or two in the sequence (example: 3 pullups instead of 2). I also chose a kind of “two part” workout today since the nearly constant rain had mostly stopped and it seemed like it would hold of for at least 30 minutes or more. If the rain started getting bad I could complete a version of the second part of the workout at home–even if it would be a little less fun. Fortunately the weather held out!
The Weekend Challenge Workout…
Here’s what I did, and as always this is an example that you can adjust, modify, shorten, etc. for your situation, fitness level, available equipment, etc. If you try it, or come up with your own variation, please share it in the comments below!
Warmup:
Joint Mobility sequence, Pump Stretch, Instep stretch, hip stretches. Note to self: Revisit the Cal Poly Hip Flow a couple times next week and beyond!
Warmup Kettlebell Circuit 3x:
- 10x Swings
- 5x Squats
- 3/3 “Round the worlds”
The Extended 30 minute EMOM/GTG Circuit:
- 2x Pullups
- 3x Burpees
- 5x Squats
Kettlebell Snatches and Track Combo:
(I chose to do a fast walk of the track since it was wet from rain and because I was using a 16kg kettlebell which is one size up from my RKC testing kettlebell – and hey also it’s been a long week. YMMV.)
- 25/25 Kettlebell Snatches (as 15/15 10/10 with a hand switch)
- 1 lap around the track
- 15/15 Kettlebell Snatches (as 10/10 5/5 with a hand switch)
- 1 lap around the track
- 10/10 kettlebell snatches
- 1 lap around the track
- 10/10 Kettlebell Sntches
- 1 lap around the track
Cooldown:
Joint mobility as in the warmup.
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