MTRW: Whole Body Tune UP

Hi guys,

It is funny how it goes. I had my whole schedule planned out for the next 3 months so I can rehab my shoulder and record the 100 snatches ( I have 90 days from end of May to do so), then prepare for the Crossfit Level 1 Teacher Cert in July, take last required class in July) to receive my 200 RYT Yoga Teacher certification (hooray!!!) and get ready for the NPC in August. Well I am taking Power Pilates teacher certification and it requires 25 classes with Pilates equipment and a letter of recommendation form a teacher so there is no way I can just do that at home. But before I can take Pilates equipment classes I have to take 6- 10 private session of fundamentals and get cleared by the instructor. I understand why this is the way it is – helps to prevent injuries – but I forgot I am running out of time since my certification classes start in September. So now making changes to my routine ( I actually really like the layout 3 days work one day rest)  to accommodate for 3 Pilates classes a week. So not going back to whole body weight training then alternating with Pilates class, which actually help me with muscle activation, so I should stop complaining now that I am thinking about it.

Anyway, here is your whole body workout for the week. Perform three times on non-consecutive days | For example: Monday – medium (4 rounds), Wednesday – Heavy (5 rounds),  Friday – Light (3 rounds).

Warm up: 5 min jump rope | 5 minutes dynamic stretching

Exercise Menu: 4 rounds | 1 rep = 1 KP + 1 pull-up | 2 KP + 2 Pull-ups | 3 KP + 3 Pull-ups | repeat

Superset 1:

  • Kettlebell Clean and Press (KP) | kettlebell size is one size lighter then your snatch size
  • Pull-ups

Superset 2:

  • Narrow Push-ups
  • Dips

Exercise Challenge: 5 min kettlebell swing | use snatch size kettlebell | count how many you can do in 5 min

Superset 3:

  • Barbell Squat
  • Barbell Deadlift

Superset 4:

  • Barbell lateral lunge
  • Dumbbell Calf raises

Exercise Challenge: 5 min kettlebell russian twist

Stretch and enjoy a post-workout snack.


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