Kettlebell Swings during a Saturday workout.
Monday
Back Squat 3-3-3-3-3
10,9,8,7,6,5,4,3,2,1
- KB Swings (Heavy)
- Row 1:00 meters
Start with 10 swings. Sprint 1:00 minute on the erg. 9 swings. Sprint 1:00. And so on. Score is total meters rowed.
Tuesday
If needed, make up Monday’s back squat then:
For time:
Deadlift, 21 reps
Row 400 meters
21 Knees Raises (no kipping)
Deadlift, 18 reps
Row 400 meters
18 Knees Raises (no kipping)
Deadlift, 15 reps
Row 400 meters
15 Knees Raises (no kipping)
Deadlift, 12 reps
Row 400 meters
12 Knee Raises (no kipping)
Use 40-45% of your 1 RM on the deadlift. Hold a dumbbell between your feet to make the knee raises more difficult.
Wednesday
Push Press 3-3-3-3-3
5 rounds for time:
- Front Squat Max Reps (75-80% of last week’s 3RM)
- 7 Burpee Box Jumps
Thursday
If needed, make up yesterday’s push press or tomorrow’s deadlift then:
Row 5k
Friday
Sumo Deadlift 3-3-3-3-3
15 minutes max rounds:
- 5 Shuttle Sprints
- Max Push-Ups/Max Strict Pull-Ups/Max Air Squats
The first round do push-ups, the second pull-ups, the third squats, and the fourth back to push-ups and so forth. If you have them do dips instead of push-ups.
