12/27 training

Medium pressing day

Double Military Press

8kg x 2 sets x 7 reps
12kg x 2 sets x 7 reps

Single Military Press

16kg + 16 lb chain - 6-7 sets 5/5 reps

2-Hand powerswings
15 minutes on the minute

24kg x 5 sets x 5 reps
28kg x 5 sets x 5 reps
32kg x 5 sets x 5 reps

Swiss ball pushups

5 sets of 5 reps with feet on ground

1-arm swings

12kg x 3 sets x 5/5 reps
16kg x 3 sets x 5/5 reps
24kg x 4 sets x 5/5 reps