Pull and Push BB & KB


Dynamic stretching, jump rope, foam roll


Barbell Standard and Sumo Deadlifts, sets of 5, stepping up weight to 80% of 1 rep max.


Reviewed and practiced the Barbell Push Press and Barbell Split Jerk.

Train x 3

  • Single-arm Swings (beginner: 2 sets of 10 and intermediate/advanced 4 sets of 10)
  • Tactical Lunge (10 beginner and 20 for intermediate/advanced)
  • Single-arm Push Press - 3-5 reps each arm


Dead-hang, DH with scapular retraction, chin-up, pull-up, towel hold - movement exploration - stay within your abilities please!

Cool Down with a Brettzel and foam roll.

Training Tip: Never go to failure. When your form breaks, put the KB or BB down!