Week 2!! Hope everyone had a good week 1!!
Complete Eo3 Official Warm-up, upper body emphasis, found here.
- 40% x 5 reps
- 50% x 5 reps
- 60% x 3 reps
- 70% x 3 reps
- 80% x 3 reps
- 90% x 3+ reps (as many reps as possible)
Bench Press 3 x 10 reps @ 50%
One-arm KB Row 3 x 10 reps (heavier than last week)
With a running clock perform 5 kettlebell swings every minute on the minute, and add 5 reps every minute completed.
- Minute 1 = 5 swings
- Minute 2 = 10 swings
- Minute 3 = 15 swings
Keep going until you can no longer fit the reps into one minute -OR- Rule: You CANNOT put the kettlebell down, once you set it down, you have completed that round. "Kettlebell Kamikaze" is a total of two rounds. Rest five minutes after first round.
This is a great way to build grip strength and mental fortitude.
*Competitor: 2 POOD
*Established: 1.5 POOD
*Recruit: No 5+ on last set, just 5 reps/2 sets on accessory/1 POOD
Add loads and max reps to comments. Add which minute you made it to in each Kamikaze round.