≤ 45min

Workout 11 | Week 6 - Day 1

Welcome to the first workout in this program.

 

Before you start, check that you are familiar with all the exercises in this workout, any that you’re not, be sure to check the tutorial videos.

You will find video demonstrations of each exercise beside the workout itself.


You will need:
1 Kettlebell
Interval Timer
Enough floor space to lie down

 

Set 1

Here’s a great set of three exercises that feels much like a fight.
The Windmill is the strength and control, the clean to front squat is the power and breathing restriction and the mountain climber is the scramble.
Your heart rate will go up each exercise, especially as we are moving from one the next with little to no rest.
You can rest for up to 2 minutes between rounds, but none during the round.
If you are using a heart rate monitor you can start your next round as soon as you get your heart rate down to 130BPM, if you don’t have one, don’t worry, just rest 60-120 seconds and go when ready.

 

Set 2

The second part is one arm clean and jerk/push press. We have done this before in a different format.
Today I want you to attempt to get 100 reps without putting the bell down, you can change hands as often as you wish, but to many changes will allow you to rest too much.
Take this one as a challenge.

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