Kettlebell and Powerlifting Workouts so far this week

Since returning from the great state of Texas I have been extremely busy, so sorry for not posting recently. My little sister came into town and work has been crazy!

Anyways, so far this week I did a kettlebell class on Monday, a Max Effort Squat workout on Tuesday and a Max Effort Bench workout on Wednesday. Today after posting these training sessions I will run off to my second kettlebell class of the week!

Monday's class:

kettlebell complex (swing,clean, snatch) 3x5

kettlebell high pulls 3x10, focusing on punching the kettlebell out

Turkish rolls (first part of the TGU) 3x6

Turkish get ups 3x5

1 arm rack walks

2 arm rack walks

1 arm farmers walk

2 arm farmers walk

I am sure I am forgetting some stuff here as it has been three days since this session and I didn't write it down.

Tuesday Lower Body Max Effort Squat:

• Front Squat, working up to a max single PR
• Romanian DL 2x10
• Deadlifts 5x3 working up to a heavy triple
• Romanian DL 1x10
• GHG 4x10

The reason I did deadlifts in the middle of my workout was I let a guy work in with me at the powerlifting rack. What started into a posterior chain secondary drill turned into an all out deadlift contest! It was fun being pushed by a younger lifter, especially after front squatting to a max. Some healthy competition in the gym is always great!

Wednesday Upper Body Max Effort Bench

• Clean and Military Press, working up to a max single
• Heavy Triceps Extensions 4x10
• Chest Supported Rows 4x10
• Face Pulls 3x15

All the benches and racks were busy so I had to go old school and clean the barbell up before banging out some presses. I finished the last press off with some heavy lockouts to really work the triceps. Simply press a weight up (bench or overhead) and do some reps until you are gassed. Then keep the weight locked out at the top. Now bend the elbows slightly and then press again. Basically do a bunch of short range of motion lock outs with the same weight. This is a tip I learned from Dan John that really builds triceps and shoulder girdle power!

You can also do lockouts on their own if you want to do some extra work to build strength and power.

http://www.youtube.com/watch?v=eEgZlfDSIE8