Wednesday “Go Hard” Workout


Got off from work early and you know what time it is. Time to put in some work at the gym. I had a pretty rough day at work so I had some pent up energy to burn off.  So I was going pretty hard in the gym with no remorse for my body. So I decided to do both the Kettle bell workout with the running and the Treadmill condition one after the other. I had a lot of angry to get out.

 

8 rounds                                                                                       40 mins
1/4 mile run
Kettle bell clean and Jerk x 5 each arm
Alternating Kettle bell swings x 10
Single arm Bent over row x 8 each arm
Spiderman Push ups x 10

Treadmill                                                                                     30 mins
Work 1 min @ 11mph
Rest  1 min @ 3.5 mph

Stationary Bike                                                                       20 mins
2 mins rest
2 min Tabata protocol

Lifting 
Power Cleans     2 x warm         3 x 3 heavy
Single leg Pistol squats             4 x 6 each leg
Pull ups( over hand grip)        4 x 8
Anti Rotation T bar                   4 x 12

and that is all

 

Author: Smithfitness

A former basketball player now fitness professional. Alex holds a Bachelors and Masters Degree in Kinesiology and certified NSCA Certified Strength and Conditioning Specialist(CSCS). Alex loves lifting heavy things repeatedly and going for long runs or rides and helping others achieve high levels of fitness and health. If you love fitness and health follow this blog and submerge yourself in all the fitness and health knowledge.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s