Two Fives. Path to Beast.

    If anyone has ever been involved in Olympic Lifting or Powerlifting sports will be familiar with the 5x5 method of lifting. The 5x5 method uses short, powerful sets to build strength and explosiveness. Five sets of five reps of any given lift really. Usually reps are performed with an explosive push from the bottom of the rep to lockout and lowered in a strong controlled downward movement. This is great for increasing an athletes power, and overall strength. 5x5 Can be a great structure for a press workout, or maybe a clean and press? From squats to deadlifts, presses to pulls. It's a good structure for lifting and kettlebell training alike. A complex of movements can be strung together, with one run through the complex considered a single rep. This can make for a very tough workout!


    Another great twist on the number 5 is the interval style of workout. Which is one of my personal favorites for putting some serious pain on each interval. It is five rounds with a brief amount of rest between each round. Breaks average 30 seconds to a minute if you are lucky. I find that one can reach a point in interval training where they cannot believe they are only on round 3 and they are dragging. We structure many workouts around this principle. I personally love sprints in interval workouts, a nice 100m sprint can really smoke an athletes legs and get the heart pumping. Throw in some pull ups and bar dips, maybe some ring muscle ups for advanced athletes. They will walk away with jello legs and burning arms. Many combinations of movements work well this way. Tack on more rounds, take some off, who cares. Just perform every rep at a high intensity pace. No slacking off. Speaking of a 5 round interval here is a nice heavy pyramid style workout.


Heavy Pyramid.

5 Rounds.
One minute rest between rounds.  

5 KB Clean  (Double Heavy KB)           (Double 70lb Advanced, Double 50lb Standard, 15-35lb Scaled)
5 KB Deadlift (Double Heavy KB)
15 2 Hand KB Swing (Single Moderate KB)
10 R Hand Snatch (Single Moderate KB)
10 L Hand Snatch (Single Moderate KB)
1 Minute Rest.
3 KB CL
3 KB DL
10 2H KB SW
7 R KB SN
7 L KB SN
1-min. Rest.

2 KB CL
2 KB DL
5 2H KB SW
4 R KB SN
4 L KB SN
1-min. Rest.
3 KB CL
3 KB DL
10 2H KB SW
7 R KB SN
7 L KB SN
1-min. Rest.
5 KB C
5 KB D
15 2H
10 R SN
10 L SN

And you are done. Rest as long as you like. Eat well, and sleep long. Have a good day.