~20-30 reps, going for amount, the last ~5 should be a struggle, rest 1-2 mins between sets

~20-30 reps, going for amount, the last ~5 should be a struggle, rest 2-3 mins between sets

~20-30 reps, going for amount, the last ~5 should be a struggle, rest 2-3 mins between sets

10-15 min warm-up. after warm-up, do (10 reps 30%, 10 reps 50%, 5 reps 75%) previous max. then, test at 50% new 1 rep max, for # completed in 1 min.

rest 3-5 mins between sets. should be able to do this workout each day, in theory not reality. if you can't you went to heavy.

easy recovery workout to "re-connect" body to mind, after putting body through a 6-8 week routine.

rest 3-5 mins between sets. should be able to do this workout each day, in theory not reality. if you can't you went to heavy.

complete hammer section first then complete kettlebell, speed is your friend complete as fast as possible.

~16 reps while maintaining "explosive power" on ascent. if "power" slips, reduce reps by only 2-4, anymore reduce weight. rest 2-4 mins between sets.

rest 3-5 mins between sets. should be able to do this workout each day, in theory not reality. if you can't you went to heavy.

for the nordic curl and wall squat hold for a duration of 60 secs/try to reach that hold time, instead of reps.

get your heart rate in "zone 2" range, about 120 -145 bpm depending on your age for 30 mins at least.

30 seconds per exercise, ignore reps, if you can do more, do more! group 4 exercises and repeat twice then move on to next 4.

you are going for explosive power, on the 16 rep need to be struggling to keep "tempo/speed" consistent. rest 2-3 mins between sets.

~16 reps while maintaining "explosive power" on ascent. if "power" slips, reduce reps by only 2-4, anymore reduce weight. rest 2-4 mins between sets.