Saturday, November 15, 2008

PWO2: Sneak Preview

Anxiety is building for the next phase. Participants include groups of marathoners, police officers, jiu-jitsu fighters, SWAT teams, housewives, firefighters, and corporate executives. I'm just as excited as anyone else. After a month of abandoning weights, I'm ready to return to kettlebelling.

Here are some of the first few daily WOs. Take it as a little preview of what's to come. I'm still trying to figure out how to post the Microsoft Office document with the 26 workouts onto this blog for you all to access. Until then, Ann M has agreed to host it on her website (not there yet).

I've also decided to label the daily WOs by letter. Start with A and end with Z. Don't skip WOs. Work at your own pace/schedule. Easy enough.

Please don't jump right into the workout sessions. With the addition of weight, it becomes more necessary to do a proper warmup. Good warmup routines might include 5-10 minutes on a cardio machine, or a circuit: 3 rounds of 5-10 pullups, 10-15 pushups, 10-20 air squats, 10-15 situps, superman, and jumping jacks. For WOs that require pullups, omit or limit the number of pullups in the WU.

Day A.
20 mins AMRAP
  • 3 pullups
  • 6 diamond pushups
  • 10 KB swings
  • 5 KB standing overhead press (each side)
Day B.
15 rounds AFAP
  • 15 KB deadlifts
  • 3 burpees
Day C.
10 rounds AFAP
  • 5 HK2E
  • Superman (15-sec hold)
  • 10 KB front squat
Day D.
20 mins AMRAP
  • 20 KB fig8 to hold (10 "holds" each side)
  • 10 KB clean & press (each side)
  • 10 inverted rows
Day E.
12 rounds AFAP
  • 8 KB sumo DL high pulls
  • 8 seated knee tucks
  • 10 KB lunges (alternate, 5 ea side)
  • 10 pushups


Louis Hayes said...

For the "standing overhead press," take the Clean and Press, and omit the clean portion. Basically from shoulder (rack position) and up, and back to the rack position.

Louis Hayes said...

I figured out a way to publish the schedules. Look at column on right side. It takes you to another site that is hosting my documents.