WORKOUT OF THE DAY:
STRENGTH:
Strict Press - With 50% of your 1RM un-rack and do the following without any re-racking:
3 Strict Presses 30 Second Hold at the top 3 Strict Presses 30 Second hold at the top 3 Strict Presses 30 Second hold at the top
Rack it.
Rest about 2-3 Min
Go up to 60% and repeat
Then go up to 70% and repeat.
CONDITIONING:
"The Hellion" Russian kettlebell swing single arm Russian KB swing (Left + Right) single arm kettlebell thruster (Left + Right)
Start with two reps of each movement. Then, after your first cycle through, perform four reps of each movement. Continue to ladder up by two reps every cycle until you are performing a total of ten reps of each movement. Descend the ladder in the same fashion. (2-4-6-8-10-8-6-4-2)
Rx is 16kg (yellow) for men, 12kg (blue) for women