30/30

30 seconds of work followed by 30 secs of rest:

KB swing (53/35)

sledge hits

mountain climber

KB C&P (R)

KB C&P (L)

jump rope

"Don't call it a comeback"

Good morning everyone! I have been sidelined with a back injury for the past 12 weeks. I was out of work and only managed three small training sessions in during that period, (besides a 250 bike ride from D.C. to NYC). It is important for anyone to be smart after a long layoff especially after an injury. Being the madman I am, I usually have the tendency to jump right back in with both feet, throwing all caution to the wind, not smart! During this beginning period of training after a long layoff, your body is highly susceptible to injury. It is important to train "smart" and not push it too hard or too fast. If you are not careful you could tweak the old injury or worse, create a new one. Remember, physical training is not a "sprint", it's a "marathon". See ya out there! Robb

"Slow Start"

5 rounds (no time limit)

5 pullups

5 ringdips

5 back ext. (10lb)

5 knee to elbow

5 abmat situp

5 x 500m row

1-7 rounds for time:

1- pullup

2-KB swings (Overhead 53lb/35lb)

3- pushups

4- KB C & J (split reps between arms 53lb/35lb)

5 -weighted situp (25lb/15lb)

First round 1 pullup, 2 KB swing, 3 pushup, 4 KB C&J, 5 situp. Second round 2 pullup, 4 KB swing, 6 pushup, 8 KB C&J, 10 situp....... up to seven rounds for time. Last round 7/14/21/28/35

5 mile run

3.5 mile run

3.5 mile run

Conditioning Circuit

5 rounds of 30/30

KB swings (15/15)

half burpee

KB C&P (15/15)

box jump (20")

KB snatch (15/15)

row

Kettlebell (KB) drills are to be conducted single arm, each set is 15 seconds left arm followed by 15 secs. right. Suggested KB weight is 53lb/24kg for the boys and 35lb/16kg for the ladies. C&P can also be conducted as a jerk if the weight demands it. For the row, well just row fast and as hard as you can!