Wednesday, August 7, 2013

KBs+DLs Part II (1)

Taken from the 12-step powerlift cycle template on this blog post: Kettlebells + Deadlifts, Part II to be formatted as such:
"Pull three times a week, alternating barbell deadlift and kettlebell swing/snatch workouts:

Monday: Deadlift
Wednesday: Swing and/or Snatch
Friday: Deadlift

Monday: Swing and/or Snatch
Wednesday: Deadlift
Friday: Swing and/or Snatch"

Every Tue, Thu, and Sat I'll do some TGUs and everyday begin and finish with the "Big 5" movements from Original Strength (OS).

Warm-up (reps x sets):
OS-Big 5,
24kg GSQ x 3 x 3,
Swing x 10 x 3.
(RPE 3)

Deadlift (reps/sets):
220lbs × 5/3 with OS Elevated Rolls x 1/1 x 2 after each set.
Resetting every rep. Double overhand and mixed grip.
5 minutes rest between sets.
(RPE 6)

Finish:
32kgL/28kgR Racked Carry x 60 feet,
Switch,
28kgL/32kgR Racked Carry x 60 feet.
(RPE 7)
OS-Big 5.

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