Preview of Siskey Total Strength - "50 ON/ 10 OFF + Blind Tabatas"

Equip: Heavy Dumbbells (i.e. 12 - 15 lb.), Kettlebell (i.e. 20 - 30 lb.), Mat

Round 1 (= Warm-Up):

A) 5 minutes of 50 sec. ON/ 10 sec. OFF of: (bodyweight only) *always start back where you left off last

*5 x Prisoner Squat + Torso Twist

*5 x Push-Up + Shoulder Tap

*5 x Supine Pike-Up

B) Blind 10 Round Tabata: 3 exercises thrown out in seemingly random order (DBs)

a) DB Burpee Deadlift

b) DB Plank Row

c) DB Push Press

1st Round: 1) a  2) b  3) c  4) c  5) b  6) a  7) a  8) b  9) c  10) a

Round 2:

A) 5 minutes of 50 sec. ON/ 10 sec. OFF of: (KB or Extra Heavy DB)

*5 x KB Halo + Thruster

*5 x Right: Split Squat KB Swing

*5 x Left: Split Squat KB Swing

B) Blind 10 Round Tabata: 3 exercises thrown out in seemingly random order (DBs)

a) DB Burpee Deadlift

b) DB Plank Row

c) DB Push Press

2nd Round: 1) a  2) b  3) c  4) b  5) b  6) a  7) b  8) c  9) c  10) a

Round 3:

A) 5 minutes of 50 sec. ON/ 10 sec. OFF of: (KB)

a) 5 x Right: KB Clean and Press (“Long Cycle”)

b) 5 x Left: KB Clean and Press (“Long Cycle”)

c) 5 x KB Deadlift + Lateral Hop over KB (mod: step over KB, or 180 jump/ pivot)

B) Blind 10 Round Tabata: 3 exercises thrown out in seemingly random order (DBs)

a) DB Burpee Deadlift

b) DB Plank Row

c) DB Push Press

3rd Round: 1) a  2) a  3) a  4) b  5) b  6) b  7) c  8) c  9) c  10) a

Round 4:

A) 5 minutes of 50 sec. ON/ 10 sec. OFF of: (DBs)

a) 5 x Spiderman Push-Up (mod: on knees)

b) 5 x (Jumping) Thruster (palms face inward)

c) 5 x 5-count DB Russian Twist to OH Press + Leg Extension (russian twist to DB toe touch)

B) Blind 10 Round Tabata: 3 exercises thrown out in seemingly random order (DBs)

a) DB Burpee Deadlift

b) DB Plank Row

c) DB Push Press

4th Round: 1) b  2) c  3) c  4) b  5) a  6) b  7) c  8) c  9) b  10) a