Strength
Bench press
Heavy 5
Workout
15 min AMRAP
20 KB Swings – Amer – 53/35
10 Burpees
2 Turkish Get-ups – side, alt arms each round.
**We’ve wrapped up our hypertrophy (high rep) phase, now we’re moving to our strength phase with the lifts, particularly those not of the deadlift variety. So expect heavy 5s and 3 and eventually singles. You’ll notice in ZenPlanner I have it set up to record your last 3 sets, but reps/sets are up to you leading up to that, so long as the last 3 are 5s.
For the workout we have a triplet – 3 movements – with a bodyweight movement sandwiched between two weighted movements. The Turkish Get Ups (TGUs) will be done in a down/up/down/up fashion on the same arm. This should allow you to cycle them fairly quickly so you don’t have to switch arms between reps. This workout is a good mix of volume with the swings and burpees, as well as static shoulder strength with the TGUs.