Workout of The Week (#76)
Soviet Training
Last week we did a chest blaster session so this week we’re oiling the machine with bodyweight and bells. Gymnastics, calisthenics, and kettlebells aren’t the best tools to make you look like a 250 lb beef cake but they are some of the best movements for overall function when you’re limited with equipment.
The soviets were well known for using calisthenics, gymnastics, and kettlebells for training. Along with other exercises like running on uneven surfaces, throwing odd objects, tumbling, manual resistance, and jumping made up the base of their general training.
Most of us don’t have the space to get as jiggy as they got in the video above and it’s admittingly probably a lot less fun to do some of the things in the video alone than it is in a group. However, the principles still apply. Move the joints through greater ranges of motion with light to moderate load (usually just bodyweight) frequently.
The Workout
Single Arm KB High Pull x 5L/5R
Pushup x 10
Single Arm Swing x 5L/5R
Pushup x 10
3 Rounds
Advanced for 5 rounds
Have fun with this one. If you want to get weird, do an inchworm pushup or burpee pushup instead of regular pushups, you can also use the rings, bands, or pushup on a medicine ball. Heck, you can even change the type of pushup each round. The point is: explore. Find new ways to express and build your strength & fitness.
I’m thinking about putting together a bodyweight and bell conditioning program for the summer for a small group of 5 or 6 guys. We’ll call it Workhorse (because that sounds cool). Likely for a small fee (like 20 bucks a month). If you’re interested comment “Workhorse” below to claim a spot.
Have a Strong week,