On-the-Minute Fun with Plyos and Turkish Get-Ups (Siskey Y Total Strength)

EQUIP: Mat, Medium-Heavy Dumbbells (15s), Kettlebell (30 lb.)

WARM-UP:

*4 min. x Prisoner Squat

-@ top of ea. minute: 5 x Elbow Plank Walk-Up to Push-Up 

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SET #1:

A) 4 min. x KB Swing 

-@ top of ea. minute: 10 x Bottom-Up KB Thruster (perfect form, take your time here)

B) Plyometrics (3 min.):

*30 sec. x Slalom Ankle Hop (mod: ankle raise)

*30 sec. ea. leg x Lunge + Knee-Drive Hop (mod: no hop)

*30 sec. x Wide Knee-Slap Tuck Jump (mod: lateral high hurdle step-over)

*30 sec. x Sumo Squat Jump (mod: no jump)

*30 sec. x 180 Broad Jump (mod: broad jump, then step and turn around)

SET #2:

A) 4 min. x Turkish Get-Up (w/ KB or DB)(switch sides ea. minute)(mod: butterfly sit-up)

-@ top of ea. minute: 10 x Supine V-Up (challenge: Weighted w/ 1 DB)

Turkish Get-Up How-to Video: http://www.youtube.com/watch?v=2dx2rM1FSgE&feature=related

B) Plyometrics (3 min.):

*30 sec. x Slalom Ankle Hop (mod: ankle raise)

*30 sec. ea. leg x Lunge + Knee-Drive Hop (mod: no hop)

*30 sec. x Wide Knee-Slap Tuck Jump (mod: lateral high hurdle step-over)

*30 sec. x Sumo Squat Jump (mod: no jump)

*30 sec. x 180 Broad Jump (mod: broad jump, then step and turn around)

SET #3:

A) 4 min. x Lunge-Curl-Switch (mod: walking switch)

-@ top of ea. minute: 10 x KB Deadlift High Pull (NOT stiff-legged)

B) Plyometrics (3 min.):

*30 sec. x Slalom Ankle Hop (mod: ankle raise)

*30 sec. ea. leg x Lunge + Knee-Drive Hop (mod: no hop)

*30 sec. x Wide Knee-Slap Tuck Jump (mod: lateral high hurdle step-over)

*30 sec. x Sumo Squat Jump (mod: no jump)

*30 sec. x 180 Broad Jump (mod: broad jump, then step and turn around)

SET #4:

A) 6 min. x Side Plank Hold + Leg Lift (heel up/ toes down)(switch sides ea. minute)

-@ top of ea. minute: 5 x KB Clean and Press (“Long Cycle”)

-same side worked with ea. exercise ea. minute (i.e. KB Clean/ Press R arm paired w/ plank on R side)

-at end of last minute: 5 ea. side x KB Clean and Press

B) Plyometrics (3 min.):

*30 sec. x Slalom Ankle Hop (mod: ankle raise)

*30 sec. ea. leg x Lunge + Knee-Drive Hop (mod: no hop)

*30 sec. x Wide Knee-Slap Tuck Jump (mod: lateral high hurdle step-over)

*30 sec. x Sumo Squat Jump (mod: no jump)

*30 sec. x 180 Broad Jump (mod: broad jump, then step and turn around)