High Intensity Interval Training:
Hello and welcome!
I hope you all had an excellent Christmas holiday! Today we are going to do a high intensity interval practice session that will use every muscle of your body and drive your heart rate up. Before beginning, you will need to warm up your shoulders for overhead lifting and prepare your body for some strenuous exercise. I will be using a five foot dowel or broom handle to open my shoulders, as well as a light kettlebell for some halos before we push the intensity. Prior to attempting this workout you should be proficient with your kettlebell cleans, push press, high pulls squat thrust and dead snatch. This workout is fast paced and is not the time for learning the basics. Today’s practice will be four rounds, each round utilizing a single lift and the final round combining a body weighted squat thrust.
Round One:
Kettlebell Cleans
Using a single kettlebell, perform cleans from the ground (dead) to the rack position.
Rep Count:
Twelve consecutive cleans per hand
Nine consecutive cleans per hand
Six consecutive cleans per hand
Three consecutive cleans per hand
Round Two:
Push-Press
With a single bell, perform push-presses from the rack to the overhead loaded lat position.
Rep Count:
Twelve consecutive push presses per hand
Nine consecutive push presses per hand
Six consecutive push presses per hand
Three consecutive push presses per hand
Round Three:
High Pull
Rep Count:
Twelve consecutive high pulls per hand
Nine consecutive high pulls per hand
Six consecutive high pulls per hand
Three consecutive high pulls per hand
Round four:
Squat Thrust to Snatch
Rep Count:
Twenty total alternating squat thrust to snatch from the dead position (ten per hand)
This workout will probably make you sore just about everywhere. However, as long as you are working within your abilities, the soreness shouldn’t be excessive. You can adjust the weight that you are using depending on your experience and how you happen to be feeling today. I encourage you to err on the side of caution and use a slightly lighter weight at first, you can always move up in weight the next time you do this workout. You may also adjust your pace, there is no need to try to keep up with the video if you aren’t comfortable with the speed at which I am training today.
Thank you for training with me today, if you have any questions on technique or any other aspect of our training, I will be happy to help.
Peter Hirsh
