4-6-11 training

warm ups: stretch, foam roll, mobility

press: 100×5, 110×3, 125×3
chins: 25 reps
close grip bench: 135×5 / 3
bent over row: 165×5, 185×3, 205×3
kettlebell snatch: 12kg x 20+20/2:00; 16kg x 18+18/2:00; 20kg x 16+16/2:00
1-arm clean: 24kg x 10+10, 28kg x 8+8, 32kg x 6+6

Done. Cracked open a bottle of post workout Magic Hat Wacko (awesome post-workout drink, way better than Surge or waxy maize..) and the inside of the cap read “The weight is not as heavy as you think”. One more reason beer beats the crap out of a protein/carb drink post workout.

Check out my TapouT VTC promo kettlebell training video at: