I have a real love of heavy single
Other things to consider when choosing yourfor this workout: if you go lighter, then really focus on your skills, making every rep super perfect while minimizing rest/breaks.
Also, no matter whatyou choose, don't allow yourself to do any crummy reps. It's not worth it, I'd rather you do 5 awesome rounds of it than 5 awesome rounds and 5 questionable ones. Likewise if you feel like the 3x reps of the double drills are getting a little iffy, then it's time to swap down to a lighter pair of for the next round.
One last thing -- yes, you CAN just do this workout with doublefor the first set of swings, but for some reason I find that switching up the grip for single swings and then double exercises tends to provide additional mental stimulation and oddly enough, seems to give the grip a break too.
In case you'd rather it written out instead of the graphic, here's the workout again:
Warm up withdrills...
10 rounds of:
- 10 heavy swings
- 3 double presses
- 3 double front squats
- 3 double cleans
- 1 double overhead walk
- 5 sitouts (be sure to start with a different side each round)
What's a sitout? I learned these from Master CodeName: Indestructible). Here's a little how to video (scoot ahead to 3:00 for sitouts):when we worked on his awesome ebook project a few years ago (