Overhead Press then Thrusters, KB Openers and Reverse Lunges

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4 rounds work up to a heavy

  • 6 x Strict Press

Then taken from Joeler Blades Instagram post, EMOM for 15 minutes

  • Minute 1 – 10 x Kettlebell Thrusters @ 14kg per Hand
  • MInute 2 – 15 x Kettlebell Reverse Lunges @ 14kg per Hand
  • Minute 3 – 15 x Kettlebell Openers 14kg per Hand

Results: 95-115-120-125lbs/57kg (only 4 reps on last set).

Bench Press and Bent Rows

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3 rounds

  • 5 x Bench Press @ 90-95% of 3RM (heavier than last time)

5 rounds of

  • 8 x Close Grip Bench Press @ 60-65% of 3RM
  • 10-12 x Single Dumbbell Bent Rows Left @ 20kg
  • 10-12 x Single Dumbbell Bent Rows Right
  • Rest 90 seconds

Results: For the Bench Press last time used 90% of 3RM which was 170lbs, this time 175lbs/80kg but could inly get 4 reps on last round. For the Close Grip Bench used 110lbs.