Laying the Bedrock IV
Creating a Base of Strength
 

Happy Sunday Everyone!  Here is Part 4 and the final stone in our "Laying the Bedrock" workout.  By the end of this workout you’ll have a pretty strong base of strength from which to train from.  This final stone is the swing and should be done with the most challenging weight you’ve ever used with a rep range between 10-20.  Use 2 smaller bells if you can’t find a heavy enough kettlebell.

You will see by just adding one more stone, the Swing, you come close to doubling your entire work load.
Here is what "Building the Wall" looks like with the 5th building block, (the swing) added:

Rules:
Run through the exercise 5x or 30 minutes (whichever comes first)
Perform the full workout 2-3 times per week
Add up the amount of weight you move and try to improve every time by keeping your worktime constant and varying your rest time.
If you can't perform the suggested exercises, DON'T SKIP IT, find another way to get that job done.

Round 1
KB clean and press (Alternative: Vintage Dumbbell C&P)
x1 right side
x1 left side
x2 right side
x2 left side
x3 right side
x3 left side

Round 2
Pull-ups (Alternative: Bandit's Loop Row or Renegade Row)
x5 (1st set)
x4 (2nd set)
x3 (3rd set)
x2 (4th set)
x1 (5th set)

Round 3
Dips (Alternative: Vintage Floor Dip or Bench Dip)
x5-10 (1st set)
x5-10 (2nd set)
x5-10 (3rd set)
x5-10 (4th set)
x5-10 (5th set)

Round 4
Strongman Squat (you choose what you like, refer to MOS #149)
x5-8 (each side) (1st set)
x5-8 (each side) (2nd set)
x5-8 (each side) (3rd set)
x5-8 (each side) (4th set)
x5-8 (each side) (5th set)

Round 5
Two Handed Kettlebell Swing
x20 (1st set)
x20 (2nd set)
x20 (3rd set)
x20 (4th set)
x20 (5th set)

Repeat for 30 minutes and add up the amount of weight you moved or lifted. This goes along with the “Resolution” style of training and is the basis for many workouts we do here.  Moving as much weight as you can in a set number of minutes.  Keep time the constant, vary your rest, and work harder to get the job done.

Here’s my breakdown: I completed 5 rounds in 30 min:

Clean and press- 32 kg (70lbs) KB x 12 reps per round (x5 rounds)= 4200lbs
Pullups- 200lbs(body wt) x15 (total of 5 rounds) =3000lbs
Dips- 253lb(body wt + 24kg kb) x 27(total of 5 rounds) =6831 lbs
One handed overhead squat- 100lb Bulldog DB x10 per round (5L,R) (x5 rounds)=5000 lbs
Two handed kettlebell swing- 135lb Bulldog KB x20 = 13500lbs

Total weight mover or lifted: 32,531 lbs in 30 min.

DOWNLOAD THE FULL 4 WEEK "LAYING THE BEDROCK" PROGRAM HERE