linwood ham - WEEKs 9 & 10

LINWOOD - HERE IS WHAT I WANT TO RUN WITH FOR WEEKS 9 & 10. WE ARE CONTINUING THE CLIMB - LET'S SEE HOW YOU ARE FEELING. I AM PLEASED TO HEAR MANY OF THE ACHES AND PAINS HAVE DISSAPATED. 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 FIRST 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:

KETTLEBELL GOBLET SQUAT

  • PERFORM 8-12 REPS

  • Rest for 10 seconds, MOVE IMMEDIATELY TO NEXT EXERCISE

  • REPEAT SET FOR FOUR ROUNDS, RESTING IN BETWEEN EACH SET

  • READ THE KETTLEBELL BLOGS ON WEBSITE FOR A GREATER TUTORIAL!!!

SINGLE ARM PUSH PRESS

  • PERFORM THE MOVEMENT 6-8 REPS PER SIDE

  • REST FOR 60 SECONDS

  • REPEAT ABOVE SUPER SET FOUR (4) TIMES RESTING BETWEEN EACH SET

single arm dumbbell row

  • PERFORM 8-12 reps/ARM 

  • Rest for 10 seconds, MOVE IMMEDIATELY TO NEXT EXERCISE

  • REPEAT SET FOR THREE ROUNDS, RESTING IN BETWEEN EACH SET

HANGING SIDE TO SIDE TUCKS

  • PERFORM THE MOVEMENT 8-10 REPS PER SIDE.

  • REST FOR 60 SECONDS

  • REPEAT ABOVE SUPER SET THREE (3) TIMES RESTING BETWEEN EACH SET

SINGLE LEG BENCH SQUAT

  • PERFORM 4-8 REPS/SIDE

  • Rest for 10 seconds, MOVE IMMEDIATELY TO NEXT EXERCISE

  • REPEAT SET FOR THREE ROUNDS, RESTING IN BETWEEN EACH SET

SINGLE LEG DEADLIFT - DOUBLE BELLS

  • PERFORM THE MOVEMENT for 6-8 REPS/SIDE. 

  • REST FOR 60 SECONDS

  • REPEAT ABOVE SUPER SET THREE (3) TIMES RESTING BETWEEN EACH SET

 

 

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:

KETTLEBELL STEP UPS

  • PERFORM 8-12 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 10-12 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!!!

MEDBALL ROTATING CHOP

  • PERFORM 10 CHOPS PER SIDE = 1 SET

  • REST FOR 10 SECONDS AND MOVE IMMEDIATELY TO THE NEXT MOVEMENT

  • REPEAT ABOVE SET FOUR (4) TIMES RESTING BETWEEN EACH SET

stability ball PASSING

PERFORM MOTION 12-20 TIMES

  • REST FOR 45-60 SECONDS

  • REPEAT ABOVE SUPER SET FOUR (4) TIMES RESTING BETWEEN EACH SET

TRX FACE PULLS

  • PERFORM 10-12 TIMES

  • REST FOR 10 SECONDS AND MOVE IMMEDIATELY TO THE NEXT MOVEMENT

  • REPEAT ABOVE SET THREE (4) TIMES RESTING BETWEEN EACH SUPER SET

CABLE PADDLEBOARDING

  • PERFORM THE PADDLEBOARDING FOR 12-16 REPS (6-8/SIDE)

  • REST FOR 45-60 SECONDS

  • REPEAT ABOVE SUPER SET FOUR (4) TIMES RESTING BETWEEN EACH SET

FINISH WORKOUT B WITH CARDIO IN 12 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