Session P1 W4

Warm Up

Dynamic Stretching

Burgener Barbell Warm up

5 sets of 5 reps of Tempo Back Squat with an empty bar. Use a @33x1 tempo, meaning 3 seconds down, 3 seconds in the hole, explode up and wait 1 second at the top of the movement.

Strength

Perform six sets of Back Squat with reps of 5-5-3-3-1-1. Start with an empty bar and move up until you get to a tough set of 5 reps. This should be a moderate to heavy lifting exercise.

Find the heaviest weight you can perform 10 unbroken reps of Kettlebell Swings. Start at 8kg and work up from there. Concentrate on forcefully opening the hips on your kettlebell swings and not “squatting” the movements. The key is to really learn to open your hips while fatigued.

Workout

Perform 3 rounds of 20 kettlebell swings, 20 box jumps, and either 60 Jump Rope Singles or 20 Jump Rope Doubles as fast as possible. Use the same weight for the kettlebell swings earlier. Use a 24” box for your box jumps.

  • 20 Kettlebell Swings
  • 20 Box Jumps (24/20")
  • Jump Rope (20 doubles/60 singles)

Concentrate on forcefully opening the hips on your kettlebell swings and not “squatting” the movements. The key is to really learn to open your hips while fatigued.

Notes

Concentrate on forcefully opening the hips on your kettlebell swings and not “squatting” the movements. The key is to really learn to open your hips while fatigued.