To top off the week yesterday’s scheduled workout was a bit of a bust – Tony and Mike were unable to make it due to work and as a result I had to settle for a solo workout. I didn’t have a lot of time so I kept it brief and focused on essentials. When time is tight you need to focus on your goals, for Saturday my goals were to work on basic defensive skills along with strength endurance (think work capacity or general physical preparedness). With this in mind I did the workout below:
Basic Defensive Skills
1x3min round each of
- Maize bag
- Slip Line
- Rack – I’ll be posting more on this tool later but for an introduction click on the following link Kenny Weldon's Rack
The strength endurance barbell complex I performed comes from Zack Esh.
3 rounds of 5 reps per exercise:
- Hang clean and push press
- Back Squat
- Dead Lift
- Stiff Leg Deadlift
- Bent over Rows
The objective is to perform the exercises quickly without putting the bar down between exercises. I did this with 85 pounds resting 1 minute between complexes.
If you are short on time look to focus on the essentials of what you want to accomplish - what are your goals for your workout (specific skill development, cardiovascular, strength, power, agility, etc.). Once you know your goal it is much easier to cut to the chase and focus your work on that.
(Please post questions, comments or suggestions to “comments” below)