MTRW: Stregth & Endurance

Above all, never cheat on any exercise; use the amount of weight that you can handle without undue strain.” – Bruce Lee

Hi guys,

Here is the plan for this week upper body. We will do the routine below on

  • Monday| Medium load | perform 3 sets | 1 set = 1 rep on each side + 2 reps on each side | 9 reps total
  • Wednesday | Heavy Load | 1 set = 1 rep on each side + 2 reps on each side + 3 reps on each side | 18 reps total
  • Friday | Light Load | 1 set = 1 rep on each side | 3 reps total

You will pick a kettlebell that you can press 5-8 times and that will be the weight that you will be working for the next 4 weeks. After that you will go up in weight and sets.

Part 1: Medium load | perform 3 sets | 1 set = 1 rep on each side + 2 reps on each side | 9 reps total for each exercise in this sequence

  • kettlebell clean + press
  • pullups

Past 2: time challenge

  • Swings | 5 min non-stop

Part 3| pyramid | 3 rounds

  • body-weight push-ups | 15
  • decline leg raises | 10
  • dip | 5

Of course stretch and enjoy a post-workout snack.


Svetlana

Esse Libere Fitness – Free To Be Fit