Push and Pull


A1. Half Kneeling Landmine Press; 2112 Tempo*; 6-8/arm; rest 60sec x 3
A2. Dual Dumbbell Upright Row; 2111 Tempo; 6-8 reps; rest 60sec x 3

It’s an upper body push and pull day and your training is calling for your shoulders to be prepped before you begin. Try this couplet as part of your warm up. During both movements ensure that the focus is on really precise quality range of motion. Don’t make the mistake of overloading these two exercises. So much is gained from going slow, following the tempo, and hitting your positions. Brain awake, stabilizers awake, and ready for training!

* Tempo is read, using this example, as 2 seconds eccentric (down), 1 second isometric (hold), 1 second concentric (up), 2 second pause before next rep.


For Max Load Unbroken Complete the Following:
10 KB Push Press
20m KB Rack Carry
10 KB Push Jerk
20m KB Rack Carry

*This week’s complex is going to test your shoulder endurance and your low back strength. The complex really heats up around the 4th KB Push Jerk. Stabilizing heavy kettlebells on tired shoulders will expose how good your shoulder endurance is and your mobility overhead. HANG ON TIGHT!