Primary Training Session
Get Moving || Warm-Up
Complete 5 minutes of stationary bike or rowing
then….
Two sets of:
90 Second Run/Bike/Row
60 Plank Hold from Push-Up Position
5 Divebomber Push-Ups
5-10 Scap Retractions on Pull Up Bar
3-4 Strict Pull Ups
A.
Five sets of:
Bench Press x 1 rep @ 85%
Rest 2 minutes
B.
“12 Days of Thankfulness”
1 250 Meter Row
2 Muscle-Ups
3 Dumbbell Thrusters (55/35 lbs)
4 Burpee Box Jumps (24″/20″)
5 Strict Handstand Push-Ups
6 Chest-to-Bar Pull-Ups
7 Kettlebell Swings (32/24 kg)
8 Single-Arm DB or KB Snatches (4 each arm)
9 Toes to Bar
10 Walking Lunges with Dumbbells (55/35 lbs)
11 Ring Dips
12 Man-Makers (55/35 lb DBs)
*Man-Maker = DBs to floor, kick back, push-up, row left, row right, jump feet in, power clean, push press.
Well, it’s not quite Christmas yet, but there might not be a better way to give thanks and earn a Thanksgiving meal than slogging through a fun, longer effort. Follow the movements to the tune of the song 12 days of Christmas. It’ll go like this . . .
1 – 250 Meter Row
2 – 2 Muscle-Ups, 250 Meter Row
3 – 3 DB Thrusters, 2 Muscle-Ups, 250 Meter Row
4 – 4 BBJ, 3 DB Thrusters, 2 Muscle-Ups, 250 Meter Row
. . . and so on.
Post your time to the blog, but it’s not my primary concern. Have some fun with friends as you do this and be thankful that your fitness allows you to think things like this are fun.
C.
Three sets of:
Incline Dumbbell Bench Press x 10-12 reps
Rest as needed
Chest Supported Kettlebell Rows x 10-12 reps
immediately followed by…
30-45 second Bat Wing Hold
Rest as needed
Athlete Notes:
It’s our annual 12 days of Thankfulness workout today. Grab some friends and family, hit a fun workout, then be thankful that all the fitness you work on year round allows you to call things like this “fun” :).
Your point of view caught my eye and was very interesting. Thanks. I have a question for you.
Warm up ✅
A. Done at 265
B. 33:22 Rx
C. Done
Warmup done
A. 90Kg for all sets
B. 45:34
Subd 2 SB(70Kg) cleans for MU and 5 x 1-1-2 DB BP for HSPU. All else RX.
C. Done
A. Bench Press (off 195#): 165#x1x5
B. 54:57. “12 Days of Thankfulness”
This was fun. I haven’t done this workout in 3 years. It was nice to see how I’d perform on this. Happy thanksgiving everyone!
First real training since long time, it was a living room workout. 2nd year in a row, had to modify again.
1 1′ BIKE (we got an old piece of junk cardio machine, but it makes me sweat)
2 30” PLANK
3 DB THRUSTERS
4 BP HIGH KNEE JUMP
5 DOUBLE DB PP
6 GORILLA ROW (6-6)
7 DB SWING
8 SNATCHES
9 V-UPS
10 ALT. LUNGES W/DB
11 DIAMOND PU
12 MAN – MAKERS
It took way too long, but time wasn’t relevant.
Well it is always nice to get a good, long sweat in!
One of my favorite workout is today’s, didn’t want to miss it
A. 275×2/295×3
B. 35:45 rx but 50lb DBs
Last year 37:34 with 60lb
C. Done
Solid work Bobby!