This workout is designed to build maximum strength. It is as much a Central Nervous System(CNS) workout as it is a muscle and tendon workout.
For the main set the principal is to work on a weight which is at 80% of your One Rep Max (1RM) see How to calculate your 1RM. Recovery must be to a full muscular recovery which is at least 3 minutes and sometimes as much as 5 minutes. You should feel like you can probably do 6 reps but no more on each set. Make sure that you get in a full range of motion(ROM) for every rep. Correct form and movement is essential when you are working at your limits
The Workout
| Exercise | Sets | Reps | Recovery | Description |
|---|---|---|---|---|
| Deadlift | 5 | 5 | 3 min | 80% of 1RM |
| Bulgarian Split Squat | 4 | 8 | 90 Secs | Max weight you can manage to complete the workout |
| Weighted Walking Lunge | 4 | 8 | 90 Secs | Max weight you can manage to complete the workout |
| Push Press | 5 | 5 | 3 min | 80% of 1 RM |
| Pull-up | 3 | 10 | 60 secs | See the pull-up progression if you’re unable to do a pull-up |
| Kettlebell Swing | 100 | Use a KB that is 1/3rd of your goal bodyweight. Work towards 100 consecutive swings. Initially, that might be 10 x 10 and then 5 x 20 and then 4 x 25 etc. Keep working until you can do 100 consecutive swings |