Linwood Ham -Weeks 19-21

ALRIGHT CHIEF, TIME TO PLAY! HERE ARE TWO DIFFERENT CIRCUITS THAT I WANT YOU TO ALTERNATE BETWEEN.

FIND WEIGHTS THAT YOU CAN CONTROL BUT ARE CHALLENGING TO COMPLETE. THE REP SCHEME IS LOW, BUT THE MOVEMENTS SHOULD BE PERFORMED AT A BRISK PACE IN BEST FORM!

EQUIPMENT NEEDED THIS WEEK:

• KETTLEBELLS WITH VARIOUS WEIGHTS
• DUMBBELLS WITH VARIOUS WEIGHTS
• BENCH WITH INCLINE
• TRX OR SUSPENSION TRAINER
• TIMER FOR WORK & REST INTERVALS

THE VIDEOS ARE SETUP TO GUIDE YOU FOR OPTIMAL FORM. TO READ DON'S ADVICE WHILE YOU PERFORM THE EXERCISES FOR THE FIRST TIME, PRESS THE CC NEXT TO THE VIMEO LOGO BEFORE PRESSING PLAY.

DAY ONE & dAY FOUR

RENEGADE ROW

• PERFORM EIGHT (8) REPETITIONS PER ARM

MOVE IMMEDIATELY TO LATERAL BOUNDS TO CONTINUE THE CIRCUIT

HOLLOW ROCK

• PERFORM EIGHT (8) TO TWENTY (20) REPETITIONS

• MOVE IMMEDIATELY TO TWO ARM KETTLEBELL SWINGS TO FINISH THE CIRCUIT

STOP!

YOU HAVE COMPLETED THE FIRST ROUND OF THE SPEED CIRCUIT.

RETURN TO TRX BURPEES AND COMPLETE 4-6 ROUNDS OF THE CIRCUIT TO COMPLETE THE WORKOUT

REST INTERVAL SHOULD BE IDEALLY 1:1 RATIO WITH WORK TIME. INITIALLY, YOU MAY NEED LONGER.

FINISH DAY ONE WITH CARDIO IN 22-26 MINUTES STEADY STATE CARDIO - DEPENDING ON YOUR FITNESS LEVEL AND EQUIPMENT SELECT ONE OF THE FOLLOWING FOR 22-26 MINUTES.

WALK - JOG - CYCLE - ROW - STEPPER - TREADCLIMBER - ELLIPTICAL

THE GOAL HERE IS TO MAINTAIN HEART RATE TO SIT BETWEEN 57-74% OF MAXIMUM HEART RATE

USE THE FOLLOWING EQUATION TO GET AN ESTIMATED MAXIMUM HEART RATE:

206.9 - (0.67 X AGE) = ESTIMATED MAX HEART RATE or EMHR

EMHR X 0.57 = LOW RANGE OF HEART RATE

EMHR X  0.74 = HIGH RANGE OF HEART RATE

FOCUS ON KEEPING YOUR HEART RATE IN BETWEEN THE LOW AND HIGH HEART RATES

DAY TWO & DAY FIVE

4 rounds of the following circuit from hell just for you!

Cardio today is ten rounds of 100" on the Jacob's Ladder

DAY THREE, SIX & SEVEN

ACTIVE REST DAYS - TAKE A YOGA CLASS, STEADY STATE CARDIO (LOW INTENSITY), OR RECOVER WITH SOME STRETCHING