Riding the Red Line:Day 11 - KAGED MUSCLE

Riding the Red Line Day 11

Today I really needed my Pre-Kaged pre-workout supplement because I woke up really early. You can switch around the time of day you train from one day to another, depending on your schedule—the important thing is to make sure you get in your full workout every training day when you’re following a strict regimen like Riding the Redline.

The A block for today varies from many of the others. Instead of beginning with a heavy compound movement, today we’re going to start with a circuit complex consisting of kettle-bell swings, ring rows and pistol squats, and we’ll perform 3 circuits with 60-90 seconds between.

Ring rows are a new move on Riding the Redline, and I also want you to take a look at my video to see how I perform them. You can also substitute a barbell or TRX straps if you don’t have rings available. The advantage of rings is that they are not stable, which places additional demands on your target muscles, your lats in this case. I want you to explode up and lower slowly for this move. Then finish off this circuit with 5 pistol squats per leg, performing all for one before the other, supporting yourself as needed.

Today’s B block is our heavy compound movement—deadlifts—where you’ll perform 5 sets of 10 reps, adjusting weight up or down to your ability with 2 minutes of rest between sets.

The C block today is another stand-alone move of weighted pull-ups. I want you to perform the most challenging form of pull-ups you’re capable of, whether that’s strict, jumping or assisted. I’d also like you to consider combining your B and C blocks into a circuit where you go immediately from a set of deadlifts to weighted pullups, and then rest after this 2-move circuit for 2 full minutes. 

Then you’ll go on to your D block, which begins with single-leg deadlifts, followed by handstand shoulder taps—watch how I perform this move. And also take note of the plank shoulder taps I recommend as a substitute if you’re not up for the handstand version. You’ll end this circuit with wall runs with 3 push-ups per rep. You can also make modifications that I recommend in today’s video.

Today I’m also including an E block that’s really intense. You’ll perform 10 sets of dumbbell thrusters, followed by 100-meter rows and ending with 10 burpees. And, yes, I want you to perform this circuit 10 times, resting only 60-90 seconds between each circuit. Tell me your time on this one.

 

A BLOCK

 

Kettle-bell swings*

Performed in a circuit with no rest between individual moves, but with 60-90 seconds of rest between each circuit

3 SETS / 15 REPS

Ring row 3 SETS / 8-12 REPS
Pistol squat 3 SETS / 5 REPS per leg (all for one and then the other rather than alternating)
B BLOCK
Deadlift

Rest 2 minutes between sets

5 SETS / 10 REPS

C BLOCK

Weighted pullup

Rest 2 minutes between sets, combining your B and C block into a circuit if you can

3 SETS / Failure (about 2-3)

D BLOCK

Single-leg dumbbell deadlift

Performed in a circuit with no rest between individual moves, but with 60-90 seconds of rest between each circuit

5 SETS / 8 REPS PER SIDE

 

Handstand shoulder tap

5 SETS / 15 PER SIDE

Wall run + push up 5 SETS / 5 + 3 PER SET
E BLOCK

Dumbbell thruster

Performed in a circuit with no rest between individual moves, and with as little rest as possible between circuits

10 SETS / 10 REPS

 

Row machine 10 SETS / 100 METERS
Burpee 10 SETS / 10 REPS

 

 

TIP: Today’s workout is probably the most challenging so far on Riding the Redline. I want you to contact me at TEAM@ashleyhorner.co or ashley.horner @Instagram to let me know what you thought about it. Also, let me know your time on the full E block. I want to hear your legitimate times, and I’d like to try to beat your time if it’s faster than mine. Go all out on this E block—remember that tomorrow is a rest day.

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