KettlebellPlanet.com

Tuesday, Condition Session with kettlebells. Hills Sprints or Prowler pushes are a great alternative as well.

• Kettlebell Drills, do one mobility drill between each set
• swings 2 x 20
• clean 2 x 10 right/10 left
• high pull 2 x 10/10
• snatch 5 x 10/10
• when it comes to kettlebells, nothing beats snatches for conditioning and explosiveness so warm-up to them and then focus on them.
• That is it, the sets and reps are just a suggestion, adjust as required for your fitness level, weight of kettlebell and time permitted.

Wednesday, Bench Press week 4, heavy single as per Wendler's recommendation in 5/3/1)


Mobility Work

• A1 Fat Bar Narrow Grip Bench Press
• 95 x 10, 135 x 5, 185 x 5, 225 x 5, 275 x 5, 325 x 3, 365 x 1
• now that I think of it I should have gone for a double with 365
• A2 Dumbbell Rows
• 7 x 8-10
• B1 Strongman Log Clean and Press (use a barbell if you have to)
• 5 x 5
• B2 Pull-ups
• 5 x 8-10

Here is a video of Wendler going for max reps in the bench press.



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