Summer 19 - Hard

19:30 Home

Warm up

The 30/30/30 from Dan John:  https://www.otpbooks.com/dan-john-training-program-design-everybody-else/

Started with 15 minutes this week or 1.5 cycles with a 24KG 'bell.


30 seconds of Push-Up Position Plank (PUPP)
30 seconds of rest—I suggest shaking things out, like we were taught by Bud Winters in Relax and Win.
30 seconds of swings—if you get 20, the workout will be 300 swings . . . a very good workout
30 seconds of rest
30 seconds of Glute Bridge—Isometric Hip Thrust, top position
30 seconds of rest
30 seconds of swings
30 seconds of rest
30 seconds of sitting at the bottom of the goblet squat[goblet squat]
30 seconds of rest
30 seconds of swings
30 seconds of rest
30 seconds of marching in place (high knees/slow cadence) with a ’bell in a left suitcase carry
30 seconds of rest
30 seconds of swings
30 seconds of rest
30 seconds of marching in place (high knees/slow cadence) with a ’bell in a right suitcase carry
30 seconds of rest
30 seconds of swings
30 seconds of rest

Stretch