This was my medium volume workout today:
Double clean and press ladders 5 x (1, 2, 3) – 30 repetitions with 16 kg (35-pound) kettlebells
Two-handed swings 10 x 10 – 100 repetitions with 32 kg (70-pound) kettlebell
Dead hang pullups – 10 x 3 – 30 total
Pushups – 5 x 3 – 15 total
I moved up to 16 kg bells for my clean and press ladders last week. I may add one more rung to one or two ladders on my heavy day this week, but it may be a few weeks before I can do 5 x (1,2,3,4).
I did 3 pullups after completing each clean and press ladder and after each set of the first 5 sets of swings. I did 3 pushups after each set of the last 5 sets of swings. I may add one pullup to some sets on my heavy day, but it may be a few weeks before I can incorporate 40 pullups into my routine. My left shoulder has been tricky and I need to be careful about how fast I increase volume.
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