Workout of the Week 5
The 300
The 300
Over summer I was messing around a lot with body weight and kettlebell training. Usually, it was submaximal and just to get in daily movement more so than about driving adaptation.
Some of my favorite sessions were 300 style sessions which were broken down as follows:
Choose 2 bodyweight movements: Pushups, lunges, squats, or a variation of them.
Do 10 Kettlebell swings then 10 reps of each movement for 10 rounds. That’s 30 reps per round and 300 total reps. A typically workout shouldn’t take more than 10-20 min depending on what you choose and your level of conditioning.
The Workout
10 Kettlebell swings
10 Pushups
10 Bodyweight Squats
10 Rounds, rest as little as possible
It’s simple, but it’s a great session for recovery and to get all the joints moving. If you want to turn it into an actual training session use the modifications below.
If you want more conditioning, or just hate yourself and want to die, sub the squats for plyometrics link vertical jumps, deep squat jumps, jumping lunges, broad jumps, or high skips. You can make the pushups into clapping pushups if you’re feeling frisky as well.
Weighted pushups or step ups with a vest are also a great option if you want to make this session heavier. It really depends on what you’re trying to get out of it.
If you have a big kettlebell to swing around, might as well swing that big sucker.
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