linwood ham - WEEKs 11 & 12
LINWOOD - WELCOME BACK FROM VACATION. TWO WORKOUTS - VERY DIFFERENT VOLUME IN EACH AND HOPEFULLY A GOOD CHALLENGE! BE CERTAIN TO READ ALL OF THE EXERCISES BEFORE YOU BEGIN YOUR WORKOUT, AND EMAIL YOUR TRAINER IF YOU HAVE ANY QUESTIONS.
THESE NEXT TWO WEEKS CONSISTS OF TWO (2) WORKOUTS TO BE DONE ON NON-CONSECUTIVE DAYS. SO ONE WEEK YOU MAY DO ONE WORKOUT TWICE, THE OTHER ONCE. I AM ASKING YOU TO USE THE TWO MOBILITY WORKOUTS AND FUSE THEM INTO A FLOW FOR WARM UP BEFORE PROGRAM AND/OR USE AS A "LINWOOD CUSTOM YOGA" ONCE PER WEEK.
EQUIPMENT NEEDED THESE TWO WEEKS:
- TRX
- DUMBBELLS
- KETTLEBELLS
- CHIN-UP BAR
- STABILITY BALL
- CABLES
ON YOUR NON TRAINING DAYS, I WOULD SUGGEST SOME MOBILITY WORK, FOAM ROLLING, AND SOME LOW INTENSITY STEADY STATE CARDIO - WALKING, CASUAL BIKE RIDE, ETC.
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.
WORKOUT A:
TRX ONE ARM ROW & TWIST
PERFORM 5-6 REP/SIDE
Rest for 10 seconds, MOVE IMMEDIATELY TO NEXT EXERCISE
REPEAT SET FOR FOUR ROUNDS, RESTING IN BETWEEN EACH SET
RENEGADE ROW
PERFORM THE MOVEMENT 5-6 REPS PER SIDE
REST FOR 60 SECONDS
REPEAT ABOVE SUPER SET FOUR (4) TIMES RESTING BETWEEN EACH SET
single arm OVERHEAD SQUAT
PERFORM 5-6 reps/ARM
Rest for 10 seconds, MOVE IMMEDIATELY TO NEXT EXERCISE
REPEAT SET FOR THREE ROUNDS, RESTING IN BETWEEN EACH SET
SCRAPER PUSH UPS
PERFORM THE MOVEMENT 8-10 REPS
REST FOR 60 SECONDS
REPEAT ABOVE SUPER SET THREE (3) TIMES RESTING BETWEEN EACH SET
N-SIT
PERFORM HOLD FOR MAXIMAL TIME (NO MORE THAN 20 SECONDS)
Rest for 10 seconds, MOVE IMMEDIATELY TO NEXT EXERCISE
REPEAT SET FOR FOUR ROUNDS, RESTING IN BETWEEN EACH SET
nEGATIVE pULL/cHIN UPS
PERFORM THE MOVEMENT for 5-6 REPS
REST FOR 60 SECONDS
REPEAT ABOVE SUPER SET THREE (4) TIMES RESTING BETWEEN EACH SET
- CAN STEP OFF A BOX, DO NOT HAVE TO JUMP FROM GROUND
FINISH WORKOUT A WITH CARDIO IN 20 MINUTES OF MODERATE INTENSITY CARDIO.
WALK - JOG OR JOG - RUN
BATTLING ROPE INTERVALS
PACED ROW - SPRINT ROW
PACE CYCLE - SPRINT CYCLE
THE GOAL HERE IS TO MAINTAIN HEART RATE TO SIT BETWEEN 65-83% 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 0.65 = LOW RANGE OF HEART RATE
EMHR X 0.83 = HIGH RANGE OF HEART RATE
FOCUS ON KEEPING YOUR HEART RATE IN BETWEEN THE LOW AND HIGH HEART RATES
WORKOUT B:
LATERAL STEP OVERS
PERFORM 12-15 REPS/SIDE
Rest for 10 seconds, MOVE IMMEDIATELY TO NEXT EXERCISE
REPEAT SET FOR THREE ROUNDS, RESTING IN BETWEEN EACH SET
2 ARM KETTLEBLL SWING
PERFORM THE MOVEMENT 12-15 REPS REST FOR 60 SECONDS
REPEAT ABOVE SUPER SET THREE (3) TIMES RESTING BETWEEN EACH SET
- CHECK OUT THE BLOG GIVING MORE OF A SWING TUTORIAL IF NECESSARY!!!
HANGING KNEE TO CHEST
PERFORM 12-15 REPS
REST FOR 10 SECONDS AND MOVE IMMEDIATELY TO THE NEXT MOVEMENT
REPEAT ABOVE SET THREE (3) TIMES RESTING BETWEEN EACH SET
BULGARIAN SPLIT SQUATS
PERFORM MOTION 12-15 TIMES/LEG
USE DUMBBELLS OR KETTLEBELLS IF DESIRED
REST FOR 45-60 SECONDS
REPEAT ABOVE SUPER SET FOUR (3) TIMES RESTING BETWEEN EACH SET
STABILITY PUNCHES
PERFORM 12-15 TIMES/SIDE = 1 SET
REST FOR 10 SECONDS AND MOVE IMMEDIATELY TO THE NEXT MOVEMENT
REPEAT ABOVE SET THREE (3) TIMES RESTING BETWEEN EACH SUPER SET
CABLE EZ CURLS
PERFORM THE 12-15 REPS
REST FOR 45-60 SECONDS
REPEAT ABOVE SUPER SET FOUR (4) TIMES RESTING BETWEEN EACH SET
FINISH WORKOUT B WITH CARDIO IN 16 MINUTES OF HIGH INTENSITY CARDIO BURSTS (1:1 ratio) AFTER YOU COMPLETE 5 MINUTES OF STEPMILL
WALK - JOG OR JOG - RUN
BATTLING ROPE INTERVALS
PACED ROW - SPRINT ROW
PACE CYCLE - SPRINT CYCLE
THE GOAL HERE IS TO MAINTAIN HEART RATE TO SIT BETWEEN 74-91% 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 0.74 = LOW RANGE OF HEART RATE
EMHR X 0.91 = HIGH RANGE OF HEART RATE
FOCUS ON KEEPING YOUR HEART RATE IN BETWEEN THE LOW AND HIGH HEART RATES