Standing strict press – accumulate as many reps with as heavy a kettlebell as possible. Perform Max reps each arm then perform a set of Max Pullups. 

So it might look something like this:
2 reps 32kg right arm
2 reps 32kg left arm
12 pullups
Rest 1 minute and repeat

Go to push press if necessary to get more reps. Quality reps here – you have more overhead work later on. 

rest 5 minute

Double-kettlebell clean and jerk (long cycle) first two sets with 24kg, last three with 16 kg – 5 sets 1:30work/1:30 rest – Don’t set kettlebells down during work minute

Rest 5 minutes

One-arm swing – 5 sets of 1:00 right arm/1:00 left arm 1:00 rest 

4 minute hollow hold


One comment

  1. Great stuff my dude! I’m not use to doing swings for so long. I can feel my grip strength increasing quite a bit. Love it.

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