Monday, April 19, 2010


know when to say when, buddy
1.) Bench Press 10x2

Keep rest periods short, 45-60 seconds

2.) 1 Arm Snatch 4-6x4-6, choose your weapon

4 rounds straight thru

3A.)KB Swing x 30 seconds
15 seconds rest
3B.) Burpees x 30 seconds
15 seconds rest
3C.) Prowler x 30 seconds
15 seconds rest

Typically I would program the snatches first, being a power movement, and the strength movement second (bench press). But in this cycle I am prioritizing strength so i am doing the bench first, but you can feel free to change the order depending on your goals and priorities.


  1. Great stuff as always Matt. I've been doing something similar in terms of pushing the pace and focusing on strength. You know me. I gotta get that bench up so I can make up for the poor performance last time! Take care man and I hope all is well.

  2. Dang who is that cat in the pic...