Promise, this is not just another excuse to use that incredibly silly graphic - but I just couldn't help myself. This particular "300" variation was made for client who was coming back after being out with the flu for about a week and a half - so he stuck with *relatively* light kettlebells for these exercises - going heavier with the deadlifts, because after my visit with Laurel Blackburn at Tallahassee Kettlebell the previous weekend, I had a bunch of big bad new kettlebells to bring out for the workout. So this time he deadlifted them - next time... we all swing heavy - if we're ready - there's no sense in rushing. As a general side note, never push yourself or your clients to go heavier until they are super super solid with their form. Because the second you add more weight, and the form isn't there - that's when injuries can occur. We don't want that!
So here's a "get back into the groove" 300 workout for you - by varying the length of rests (or taking rests at all) along with the weight of the kettlebells you can make this more or less difficult.
Start with your favorite joint mobility routine, warm up with 10 easy kettlebell deadlifts, 5 "slingshots" (aka around the worlds) in each direction and then.....
5 Rounds of:
- 20 Kettlebell Swings
- 10 Kettlebell Rows per side (Make it harder by having these be "renegade rows" aka "plank rows" aka "man makers"*)
- 10 kettlebell deadlifts
- 10 Halos (5 each direction)
- 10 leg raises (From the ground, pressing the lower back into the ground - be safe. Advanced alternative is of course whatever Convict Conditioning progression/regression you're on for the hanging leg raise)
If you've got anything left - then practice your get ups with or without a little bit of weight - something I've been seeing a LOT of recently is people having their heels pop up when transitioning from high bridge to half-kneeling-windmill. So be extra certain that your foot stays planted during this part.
Finish up again with our favorite pump stretches and joint mobility. Have a great weekend! I think we're going to play in the park again - at least I know I AM! :)
*they won't turn you into a dude unless you started that way, don't worry.
