Trained By Rowelle Blenman

Good morning and welcome back to Trained by RoWelle. Last week was deload week and we used that time to reset, recover and prepare. This week we are building again and Monday is setting the tone. Today's session is Heavy KB plus EMOM Strength. We are running 5 sets of 5 across three big movements with 5% added from week three. Then finishing with a 12 minute metcon EMOM that rotates every 3 minutes through KB swings, DB cleans, chin ups and burpees. I rated this session an 8 out of 10. My top set on the KB swing was 28 kilos. I am 59 years old. I work six days a week starting at 6 in the morning. I do online personal training and drive delivery in the evenings. I come home, I cook, I edit my videos and I do it all again the next day. Trained by RoWelle is for the busy men and women who feel like consistent, serious training is not for them. This channel is proof that it is. You just need 45 minutes and the right plan. ⏱ TIMESTAMPS 0:00 — My story and who this channel is for 0:25 — What we are doing today and why it follows last week's deload 0:55 — Warm up breakdown 1:30 — KB swing technique and max effort sets explained 2:15 — DB clean and press breakdown 2:50 — Chin ups and adding weight progressively 4:00 — Metcon EMOM explained round by round 5:45 — Full session timing and cool down 6:30 — Final words for anyone who thinks this is not for them 🏋 SESSION BREAKDOWN Warm up — 3 rounds of 15 double unders, 10 KB swings, 10 banded rows and 5 chin ups Strength — KB swing max effort 5x5, DB clean and press strict and heavy 5x5, chin ups weighted if possible 5x5, top set 28kg Metcon EMOM 12 minutes rotating every 3 — 8 heavy KB swings, 6 DB cleans, 4 chin ups, 8 burpees Result — 3 rounds completed, 0 extra reps, 12 minutes Cool down — hip flexors, thoracic spine, lat stretch and wrist work RPE rated at 8 out of 10 📌 KEYWORDS trained by rowelle, heavy kettlebell workout, KB swing max effort, DB clean and press, weighted chin ups, EMOM metcon, fit over 50, over 50 strength training, busy lifestyle workout, 45 minute workout, progressive overload, strength building programme, Monday workout, functional fitness over 50, online personal trainer, how to get stronger over 50, kettlebell training for beginners and intermediate

I am 59 years old. I work six days a week starting at 6 in the morning. I have a full time job, I do online personal training and I drive delivery in the evenings. I come home, I cook, I edit my videos and I get ready to do it all again the next day. And I train 45 minutes a day. Trained by Rowelle is for the busy men and women who feel like consistent training is out of reach for them. This channel exists to show you that it is not. You just need the right programme and the willingness to show up. Today is deload week day one. We are cutting the load to 50% of week three weight and putting all of our focus on movement quality. Three strength movements followed by a 10 minute recovery EMOM. Intentional, efficient and built to keep you going for the long haul. ⏱ TIMESTAMPS 0:00 — My story and why I built this channel for busy people 0:25 — What a deload week actually is and why it matters 0:50 — Warm up walkthrough 1:20 — KB deadlift breakdown 2:00 — DB bent over row breakdown 2:45 — Goblet squat breakdown 3:45 — Recovery EMOM explained 5:15 — Full session timing and cool down 6:20 — Final words for anyone who thinks they cannot do this 🏋 SESSION BREAKDOWN KB deadlift 3 sets of 12 at 50% with a top set of 24kg DB bent over row 3 sets of 12 at 50% Goblet squat 3 sets of 12 at 50% Recovery EMOM for 10 minutes with 5 band chin ups and 5 air squats every minute Full body cool down stretch for 10 minutes RPE rated at 6 out of 10 📌 KEYWORDS trained by rowelle, deload week workout, fit over 50, over 50 fitness, busy lifestyle workout, 45 minute workout, kettlebell deadlift, dumbbell bent over row, goblet squat, EMOM workout, band assisted chin ups, strength training deload, progressive overload, recovery training, workout for busy people, online personal trainer, how to train consistently, strength programme for beginners

I am 59 years old. I work six days a week starting at 6 in the morning. I have a full time job, I do online personal training and I drive delivery in the evenings. I come home, I cook, I edit my videos and I get ready to do it all again the next day. And I train 45 minutes a day. Trained by Rowelle is for the busy men and women who feel like consistent training is out of reach for them. This channel exists to show you that it is not. You just need the right programme and the willingness to show up. Today is deload week day one. We are cutting the load to 50% of week three weight and putting all of our focus on movement quality. Three strength movements followed by a 10 minute recovery EMOM. Intentional, efficient and built to keep you going for the long haul. ⏱ TIMESTAMPS 0:00 — My story and why I built this channel for busy people 0:25 — What a deload week actually is and why it matters 0:50 — Warm up walkthrough 1:20 — KB deadlift breakdown 2:00 — DB bent over row breakdown 2:45 — Goblet squat breakdown 3:45 — Recovery EMOM explained 5:15 — Full session timing and cool down 6:20 — Final words for anyone who thinks they cannot do this 🏋 SESSION BREAKDOWN KB deadlift 3 sets of 12 at 50% with a top set of 24kg DB bent over row 3 sets of 12 at 50% Goblet squat 3 sets of 12 at 50% Recovery EMOM for 10 minutes with 5 band chin ups and 5 air squats every minute Full body cool down stretch for 10 minutes RPE rated at 6 out of 10 📌 KEYWORDS trained by rowelle, deload week workout, fit over 50, over 50 fitness, busy lifestyle workout, 45 minute workout, kettlebell deadlift, dumbbell bent over row, goblet squat, EMOM workout, band assisted chin ups, strength training deload, progressive overload, recovery training, workout for busy people, online personal trainer, how to train consistently, strength programme for beginners

I am 59 years old. I work six days a week starting at 6 in the morning. I have a full time job, I do online personal training and I drive delivery in the evenings. I come home, I cook, I edit my videos and I get ready to do it all again the next day. And I train 45 minutes a day. Trained by Rowelle is for the busy men and women who feel like consistent training is out of reach for them. This channel exists to show you that it is not. You just need the right programme and the willingness to show up. Today is deload week day one. We are cutting the load to 50% of week three weight and putting all of our focus on movement quality. Three strength movements followed by a 10 minute recovery EMOM. Intentional, efficient and built to keep you going for the long haul. ⏱ TIMESTAMPS 0:00 — My story and why I built this channel for busy people 0:25 — What a deload week actually is and why it matters 0:50 — Warm up walkthrough 1:20 — KB deadlift breakdown 2:00 — DB bent over row breakdown 2:45 — Goblet squat breakdown 3:45 — Recovery EMOM explained 5:15 — Full session timing and cool down 6:20 — Final words for anyone who thinks they cannot do this 🏋 SESSION BREAKDOWN KB deadlift 3 sets of 12 at 50% with a top set of 24kg DB bent over row 3 sets of 12 at 50% Goblet squat 3 sets of 12 at 50% Recovery EMOM for 10 minutes with 5 band chin ups and 5 air squats every minute Full body cool down stretch for 10 minutes RPE rated at 6 out of 10 📌 KEYWORDS trained by rowelle, deload week workout, fit over 50, over 50 fitness, busy lifestyle workout, 45 minute workout, kettlebell deadlift, dumbbell bent over row, goblet squat, EMOM workout, band assisted chin ups, strength training deload, progressive overload, recovery training, workout for busy people, online personal trainer, how to train consistently, strength programme for beginners

I am 59 years old. I work six days a week starting at 6 in the morning. I have a full time job, I do online personal training and I drive delivery in the evenings. I come home, I cook, I edit my videos and I get ready to do it all again the next day. And I train 45 minutes a day. Trained by Rowelle is for the busy men and women who feel like consistent training is out of reach for them. This channel exists to show you that it is not. You just need the right programme and the willingness to show up. Today is deload week day one. We are cutting the load to 50% of week three weight and putting all of our focus on movement quality. Three strength movements followed by a 10 minute recovery EMOM. Intentional, efficient and built to keep you going for the long haul. ⏱ TIMESTAMPS 0:00 — My story and why I built this channel for busy people 0:25 — What a deload week actually is and why it matters 0:50 — Warm up walkthrough 1:20 — KB deadlift breakdown 2:00 — DB bent over row breakdown 2:45 — Goblet squat breakdown 3:45 — Recovery EMOM explained 5:15 — Full session timing and cool down 6:20 — Final words for anyone who thinks they cannot do this 🏋 SESSION BREAKDOWN KB deadlift 3 sets of 12 at 50% with a top set of 24kg DB bent over row 3 sets of 12 at 50% Goblet squat 3 sets of 12 at 50% Recovery EMOM for 10 minutes with 5 band chin ups and 5 air squats every minute Full body cool down stretch for 10 minutes RPE rated at 6 out of 10 📌 KEYWORDS trained by rowelle, deload week workout, fit over 50, over 50 fitness, busy lifestyle workout, 45 minute workout, kettlebell deadlift, dumbbell bent over row, goblet squat, EMOM workout, band assisted chin ups, strength training deload, progressive overload, recovery training, workout for busy people, online personal trainer, how to train consistently, strength programme for beginners

I am 59 years old. I work six days a week starting at 6 in the morning. I have a full time job, I do online personal training and I drive delivery in the evenings. I come home, I cook, I edit my videos and I get ready to do it all again the next day. And I train 45 minutes a day. Trained by Rowelle is for the busy men and women who feel like consistent training is out of reach for them. This channel exists to show you that it is not. You just need the right programme and the willingness to show up. Today is deload week day one. We are cutting the load to 50% of week three weight and putting all of our focus on movement quality. Three strength movements followed by a 10 minute recovery EMOM. Intentional, efficient and built to keep you going for the long haul. ⏱ TIMESTAMPS 0:00 — My story and why I built this channel for busy people 0:25 — What a deload week actually is and why it matters 0:50 — Warm up walkthrough 1:20 — KB deadlift breakdown 2:00 — DB bent over row breakdown 2:45 — Goblet squat breakdown 3:45 — Recovery EMOM explained 5:15 — Full session timing and cool down 6:20 — Final words for anyone who thinks they cannot do this 🏋 SESSION BREAKDOWN KB deadlift 3 sets of 12 at 50% with a top set of 24kg DB bent over row 3 sets of 12 at 50% Goblet squat 3 sets of 12 at 50% Recovery EMOM for 10 minutes with 5 band chin ups and 5 air squats every minute Full body cool down stretch for 10 minutes RPE rated at 6 out of 10 📌 KEYWORDS trained by rowelle, deload week workout, fit over 50, over 50 fitness, busy lifestyle workout, 45 minute workout, kettlebell deadlift, dumbbell bent over row, goblet squat, EMOM workout, band assisted chin ups, strength training deload, progressive overload, recovery training, workout for busy people, online personal trainer, how to train consistently, strength programme for beginners

I am 59 years old. I work six days a week starting at 6 in the morning. I have a full time job, I do online personal training and I drive delivery in the evenings. I come home, I cook, I edit my videos and I get ready to do it all again the next day. And I train 45 minutes a day. Trained by Rowelle is for the busy men and women who feel like consistent training is out of reach for them. This channel exists to show you that it is not. You just need the right programme and the willingness to show up. Today is deload week day one. We are cutting the load to 50% of week three weight and putting all of our focus on movement quality. Three strength movements followed by a 10 minute recovery EMOM. Intentional, efficient and built to keep you going for the long haul. ⏱ TIMESTAMPS 0:00 — My story and why I built this channel for busy people 0:25 — What a deload week actually is and why it matters 0:50 — Warm up walkthrough 1:20 — KB deadlift breakdown 2:00 — DB bent over row breakdown 2:45 — Goblet squat breakdown 3:45 — Recovery EMOM explained 5:15 — Full session timing and cool down 6:20 — Final words for anyone who thinks they cannot do this 🏋 SESSION BREAKDOWN KB deadlift 3 sets of 12 at 50% with a top set of 24kg DB bent over row 3 sets of 12 at 50% Goblet squat 3 sets of 12 at 50% Recovery EMOM for 10 minutes with 5 band chin ups and 5 air squats every minute Full body cool down stretch for 10 minutes RPE rated at 6 out of 10 📌 KEYWORDS trained by rowelle, deload week workout, fit over 50, over 50 fitness, busy lifestyle workout, 45 minute workout, kettlebell deadlift, dumbbell bent over row, goblet squat, EMOM workout, band assisted chin ups, strength training deload, progressive overload, recovery training, workout for busy people, online personal trainer, how to train consistently, strength programme for beginners

I am 59 years old. I work six days a week starting at 6 in the morning. I have a full time job, I do online personal training and I drive delivery in the evenings. I come home, I cook, I edit my videos and I get ready to do it all again the next day. And I train 45 minutes a day. Trained by RoWelle is for the busy men and women who feel like consistent training is out of reach for them. This channel exists to show you that it is not. You just need the right programme and the willingness to show up. Today is deload week day one. We are cutting the load to 50% of week three weight and putting all of our focus on movement quality. Three strength movements followed by a 10 minute recovery EMOM. Intentional, efficient and built to keep you going for the long haul. ⏱ TIMESTAMPS 0:00 — My story and why I built this channel for busy people 0:25 — What a deload week actually is and why it matters 0:50 — Warm up walkthrough 1:20 — KB deadlift breakdown 2:00 — DB bent over row breakdown 2:45 — Goblet squat breakdown 3:45 — Recovery EMOM explained 5:15 — Full session timing and cool down 6:20 — Final words for anyone who thinks they cannot do this 🏋 SESSION BREAKDOWN KB deadlift 3 sets of 12 at 50% with a top set of 24kg DB bent over row 3 sets of 12 at 50% Goblet squat 3 sets of 12 at 50% Recovery EMOM for 10 minutes with 5 band chin ups and 5 air squats every minute Full body cool down stretch for 10 minutes RPE rated at 6 out of 10 📌 KEYWORDS trained by rowelle, deload week workout, fit over 50, over 50 fitness, busy lifestyle workout, 45 minute workout, kettlebell deadlift, dumbbell bent over row, goblet squat, EMOM workout, band assisted chin ups, strength training deload, progressive overload, recovery training, workout for busy people, online personal trainer, how to train consistently, strength programme for beginners

I am 59 years old. I work six days a week starting at 6 in the morning. I have a full time job, I do online personal training and I drive delivery in the evenings. I come home, I cook, I edit my videos and I get ready to do it all again the next day. And I train 45 minutes a day. Trained by RoWelle is for the busy men and women who feel like consistent training is out of reach for them. This channel exists to show you that it is not. You just need the right programme and the willingness to show up. Today is deload week day one. We are cutting the load to 50% of week three weight and putting all of our focus on movement quality. Three strength movements followed by a 10 minute recovery EMOM. Intentional, efficient and built to keep you going for the long haul. ⏱ TIMESTAMPS 0:00 — My story and why I built this channel for busy people 0:25 — What a deload week actually is and why it matters 0:50 — Warm up walkthrough 1:20 — KB deadlift breakdown 2:00 — DB bent over row breakdown 2:45 — Goblet squat breakdown 3:45 — Recovery EMOM explained 5:15 — Full session timing and cool down 6:20 — Final words for anyone who thinks they cannot do this 🏋 SESSION BREAKDOWN KB deadlift 3 sets of 12 at 50% with a top set of 24kg DB bent over row 3 sets of 12 at 50% Goblet squat 3 sets of 12 at 50% Recovery EMOM for 10 minutes with 5 band chin ups and 5 air squats every minute Full body cool down stretch for 10 minutes RPE rated at 6 out of 10 📌 KEYWORDS trained by rowelle, deload week workout, fit over 50, over 50 fitness, busy lifestyle workout, 45 minute workout, kettlebell deadlift, dumbbell bent over row, goblet squat, EMOM workout, band assisted chin ups, strength training deload, progressive overload, recovery training, workout for busy people, online personal trainer, how to train consistently, strength programme for beginners

Heavy Deadlifts at 59 Deadlift + Stamina Week 2 Barbados Prep Ageless Fuel Trained by Rowelle

Description:
Week 2 of my 12-week Barbados prep. Yesterday was Deadlift and Stamina day one of the biggest posterior chain sessions in the Phase 1 Foundation block.

Here's the full breakdown

Warm-Up
5 min easy bike · RDLs 3×8 · Hip 90/90 · Banded lateral walks

Strength Deadlift
4 sets × 5 reps @ 78% 1RM
3 minutes rest between sets

Metcon 3 Rounds, 22 min cap
18 Wall Balls @ 9kg
12 Deadlifts @ 77kg
9 Chest-to-Bar Pull-Ups

In this video I walk you through the full warm-up, break down the deadlift setup in detail, and take you through every movement in the metcon including how to pace it when your legs are already worked from the strength piece.

The cue that drives this entire session own the setup every rep. Hinge before you pull.

At 59 years old I am still pulling heavy, still doing gymnastics movements, still building fitness that performs. That is what Ageless Fuel is about. Age is not a ceiling. It is a reason to train smarter.

New session every week.
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