Double-kettlebell work, ala Mike Mahler’s Aggressive Strength -
Monday April 06
Double Military Press – 28 kg X 5 (rest pause style); 24 kg X6; 24 kg X 3 (10 sets, 1 minute rest between sets)
Renegade Row – 28 kg X 5 (rest pause style); 24 kg X 6; 24 kg X 3(10 sets, 1 minute rest between sets)
Double Front Squat – 24 kg X 8 (rest pause style); 20 kg X 8; 20 kg X5 X 5 (1 minute rest between sets)
Windmill – 16 kg X 5R/5L, 5R/5L
Floor Press – 32 kg X 4; 28 kg X 6; 24 kg X 8; 20 kg X 8
Stretch/joint mobility
Wednesday April 08
Double Sots Press – 16 kg X 5 (need more flexibility here!);
Double Seated Press – 24 kg X 5
Double Military Press – 20 kg X 5 (10 sets, 1 minute rest between sets)
Double Row – 32 kg X 5 (rest pause style); 28 kg X 5; 28 kg X 5 (10 sets, 1 minute rest between sets)
Double Snatch – 28 kg X 5 (rest pause style); 24 kg X 6; 24 kg X 3 (10 sets, 1 minute rest between sets)
TGU – 24 kg X 5/5L, 5R/5L
Stretch/joint mobility work
Friday April 10
Double Military Press – 28 kg X 5 (rest pause style); 24 kg X 6; 24 kg X 3 (10 sets, 1 minute rest between sets)
Double Row – 28 kg X 5 (rest pause style); 24 kg X 6; 24 kg X 4 (10 sets, 1 minute rest between sets)
Double Lunge – 28 kg X 5 (rest pause style); 24 kg X 6; 24 kg X 3 (10 sets, 1 minute rest between sets)
TGU – 24 kg X 5/5L, 5R/5L
Stretch/joint mobility work
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