Strength
Bench Press:
Build to 3 sets of 8-10 at 20X1
*Perform the kickstand RDL stretch x 10 + :10 per side between sets
Pull up Test
1 set max unbroken strict chest to bar
Rest 2:30-3:00
1 set max unbroken strict chin over bar
Rest 2:30-3:00
1 set max banded strict chest to bar
Notes
Build up to a working weight on the bench press, then do each working set at the same weight and aim for the top of the rep range. If you get 3×10 this week, you may go heavier next week.
The kickstand RDL stretch is unweighted.
For the pull ups, use the same modifications you used during your most recent time you attended last month’s pull up day. Otherwise, choose modifications that will allow you to get at least 6 strict chest to bar, 8 chin over bar, and 10 banded chest to bar.
Conditioning
For time
21-15-9 KB swings
7-5-3 wall walks
*4 min cap*
Notes
The workout today is a descending ladder of kettlebell swings and wall walks. You will complete 21 kettlebell swings followed by 5 wall walks, then 15 kettlebell swings and 5 wall walks, and finally 9 kettlebell swings and 3 wall walks. Your score is the time it takes to complete the ladder or score at the 4 minute cap.
Your kettlebell weight should be moderate, and you should aim to complete the swings unbroken.
The wall walks should be completed at a pace of at least 5/minute. If this pace sounds aggressive, consider lowering the reps of the wall walks 5-4-3, or modifying the height of the wall walks.