“Life is not a continuum of pleasant choices, but of inevitable problems that call for strength, determination, and hard work”
Dynamic Mobility Warm-up +
10×5 Double Kettlebells Rack Squats
10×5 Double Kettlebells Swings
10×5 Double Kettlebells Overhead Press
3×3 Single Kettlebell TGU
Cool down and Stretch
This workout is following a modified German Volume Training (GVT). I read about this in one of Mike Mahler’s article and further reading of Charles Pouliquin. GVT is generally 10 sets of 10 reps using same weight through out. For those that would like to try the 10×10 protocol I full warm you that you will feel it and I would clear the whole week for recovery. For purposes of strength I think sticking to the 3-6 rep range would be of greater benefit. But as with anything it is a trial and error. Use this protocol using different exercises, 3 session per week for 4 week plan.