SHANE'S TRAINING - Week of Nov 13, 2023

SHANE'S TRAINING - Week of Nov 13, 2023

Things have settled down a little for me and I should have time to get to the gym and follow some kind of training plan. Things will be a little up in the air, so I won’t be trying to get 6 days this week, however I am sure I can get 3 - 4.

If I find that my days are more open then I thought, I will likely throw in some sled work and/or KB stuff. I’m a big fan of the Armor Building Complex from Dan John when I need a quick workout. The complex uses two kettlebells and is:

2 cleans+1 press+3 front rack squats

I know Dan wouldn’t agree with this, since he hates burpees, but I add 4 burpees at the start of each round. Why 4? That’s the amount Royal Burpee, the eponymous inventor of the movement, said he thought was the right amount. 

For the workout, I will set a clock to whatever amount of time I have available and try to do as many rounds as I can of 4 burpees +the Armor Building Complex. My best is 14 rounds with 32 kg kettlebells in 5 minutes. That was hard.