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June 3, 2014 – Performance

Workout of the Day
A.
Four sets of:
Bench Press x 3-5 reps @ 20X1
Rest 30 seconds
Heavy Kettlebell Swings x 15-20 reps
Rest 2 minutes

B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Dumbbell Ground to Overhead
100 Meter Run
10 Ring Dips
100 Meter Run

  • Jesse Mercado

    I’m New to your Performance programming. What does “@ 20×1″ mean???

  • Mark

    It’s two seconds on the negetive portion of the lift, zero wait at the bottom, x=explode up and one second rest at the top.

  • James

    Is the 2 minute rest after all 4 rounds of Bench and KB Swings? Or after each round?

  • Mark

    James, it’s after each round. Bench, rest 30 sec. Kb swing then rest 2mins x4

  • Travis R.

    A:
    1. 5@145#, 15@70#
    2. 5@155#, 15@70#
    3. 4@165#, 15@70#
    4. 4@175#, 15@70#

    B: 5rds + 30m @ 25#DB’s, Box dips

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