GET YOUR TICKETS TO THE THRESHERS BASEBALL GAME AT THE GYM! Game is Saturday night, baseball, all the food you can eat, cheap beer and a fireworks show for $17
General Prep
3:00 Cardio of choice
10 Bend and Bows
10 Torso Rotations
10 Cat Cows (Slow and Controlled)
10 Bird-Dogs
10 Dead-Bugs
Specific Prep
3 Sets
8/8 Single Leg Kettlebell RDL
10 Russian Kettlebell Swings
20 Bear Plank Shoulder Taps
20 Glute Bridges
4/3 Wide Grip Push-Ups + 4/3 Narrow Push-Ups
“The Architect”
Every 2:00 x 10 Sets, Alternating Stations
Station 1: Deadlift + 15 Russian Kettlebell Swings
Station 2: Bench Press + :45 Straight Arm Plank
Deadlift and Bench Press Loading
Set 1: 7 Reps @ 70%
Set 2: 5 Reps @ 75%
Set 3: 5 Reps @ 75-80%
Set 4: 3 Reps @ 80%
Set 5: 3 Reps @ 80%+
Kettlebell Load: 70/53lb, 32/24kg
Level 2:
Kettlebell Load: 53/35lb, 24/16kg
Level 1:
Kettlebell Load: 35/18lb, 16/8kg
:20-:30 Plank
Masters 55+:
Kettlebell Load: 44/26lb, 20/12kg
Goal: Build strength while maintaining quality movement under fatigue
Stimulus: Posterior chain + upper body pressing under fatigue and midline tension
RPE: 7.5–8/10
Primary Objective: Hit clean, powerful reps on both deadlifts and bench press with tight positioning across working sets.
Secondary Objective: Stay braced through kettlebell swings and planks to reinforce midline stability and muscular endurance.
Workout Strategy:
This is a strength and accessory combo designed to build posterior power and pressing capacity. Alternate stations every 2 minutes, odd sets for deadlift and kettlebell swings, even sets for bench press and planks. For the lifts, follow the prescribed progression and focus on bar speed and clean execution at each percentage. By round three, you’ll feel the effect of the kettlebell swings and plank in your core and grip, so bracing and tempo will be key. The kettlebell swings should be performed with powerful hip extension, avoiding any excessive lumbar hyperextension. For the plank, lock in shoulder position and glutes to keep the midline tight for the entire 45 seconds.
Movement Modifications:
- Deadlift: We can adjust to hex bar deadlifts, sumo deadlifts, or move to deadlifts off blocks in order to change the range of motion to a movement pattern that allows for less strain on the lower back.
- Bench Press: Floor press or dumbbell bench press would be the best alternatives for the day. Consider adjusting to a close grip bench press for those with shoulder impingement.
- Russian Kettlebell Swings: Reduce load or move to banded good mornings as the primary alternatives.
Straight Arm Plank: Modify to forearm plank or elevated plank as needed for core endurance.