2 Sets: For Quality
10 Kettlebell Deadlift
10 Scapular Push-Ups
20 Alternating Plank Shoulder Taps
10/10 Single Leg Glute Bridge
:20/:20 Single Leg Glute Bridge Hold
2 Sets:
3-5 Deadlifts @ light load
3-5 Bench Press @ light load
8 Russian Kettlebell Swings + 8 American Kettlebell Swings @ working weights
6-8 Push-Ups
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Then Build to working loads on Deadlift and Bench
20:00 EMOM
Minute 1: 3 Deadlifts
Minute 2: 3 Bench Press
Minute 3: 15 American Kettlebell Swings + 15/10 Push-Ups
Minute 4: Rest
Kettlebell @ 53/35lb, 24/16kg
Deadlift and Bench Loading @ 80%+
Score: Sum Total Load
Goal: Building to 85-88%
Stimulus: Strength + Stamina Blend / Posterior Chain + Push Volume
RPE: 8/10
Primary Objective: Maintain good positions and bar speed at 80-90% of 1RM
Secondary Objective: Sustain quality movement across high-rep KB + push-up pairing
Level 2:
20:00 EMOM
Minute 1: 3 Deadlifts
Minute 2: 3 Bench Press
Minute 3: 15 American Kettlebell Swings + 12/9 Push-Ups
Minute 4: Rest
Kettlebell @ 44/26lb, 20/12kg
Deadlift and Bench Loading @ 80%+
Level 1:
20:00 EMOM
Minute 1: 5 Deadlifts
Minute 2: 5 Bench Press
Minute 3: 15 Russian Kettlebell Swings + 10/8 Elevated Push-Ups
Minute 4: Rest
Kettlebell @ 36/26lb, 16/12kg
Deadlift and Bench Loading @ 7 RPE
Masters 55+:
20:00 EMOM
Minute 1: 3 Deadlifts
Minute 2: 3 Bench Press
Minute 3: 15 Russian Kettlebell Swings + 12/9 Push-Ups
Minute 4: Rest
Kettlebells @ 44/26lb, 20/12kg
Deadlift and Bench Loading @ 80%+
Competitor:
Kettlebell: 70/53lb, 32/24kg
Travel / Hotel:
20:00 EMOM
Minute 1: 10 Dual Dumbbell Deadlifts
Minute 2: 10 Dual Dumbbell Bench Press
Minute 3: 15 American Kettlebell Swings + 15/10 Push-Ups
Minute 4: Rest
Loads: Choice
PRVN Recovery #8
1:00 Extended Reverse Plank Bridge
1:00/1:00 Crossbody Lat Stretch
1;00/1:00 Single Leg Forward Fold
1:00/1:00 Couch Stretch
1:00 Childs Pose