WEDNESDAY

Specific Prep

2 Sets

8/8 Single Leg Kettlebell RDL

10 Russian Kettlebell Swings

20 Bear Plank Shoulder Taps

20 Glute Bridges

4 Wide Grip Push-Ups + 4 Narrow Push-Ups

Every 2:00 x 10 Sets, Alternating Stations

Station 1: Deadlift + 15 Russian Kettlebell Swings

Station 2: Bench Press + :30 Plank Get-Ups (scale to plank)

Deadlift and Bench Press Loading

Set 1: 7 Reps @ 70%

Set 2: 5 Reps @ 75%

Set 3: 5 Reps @ 75-80%

Set 4: 3 Reps @ 80%

Set 5: 3 Reps @ 80%+

Kettlebell Load: 32/24kg

Coaching Notes, Strategy, and Goals

Goal: Build strength while maintaining quality movement under fatigue

Stimulus: Posterior chain + upper body pressing under fatigue and midline tension

RPE: 7.5–8/10

Primary Objective: Hit clean, powerful reps on both deadlifts and bench press with tight positioning across working sets.

Secondary Objective: Stay braced through kettlebell swings and planks to reinforce midline stability and muscular endurance.

Finisher

In Partners Max Distance Deadball Carry

4 mins Max 20m lengths

Partners can switch out when desired.