Ken Whetham: Week 4 Meet Prep

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Week 4 Meet Prep

Week 4 Meet Squat/Deadlift Session

Warm-Up:

10 Minute Walk, McGill Carries, McGill Warm-up & Nerve Flossing

Belt Squats:

290 x 10/10/10

Barbell Squats:

165 x 3

255 x 3

345 x 3 (Predator Briefs)

435 x 3

525 x 2

615 x 1 (Leviathan UP)

755 x 1

850 x 1, 1

905 x 1

Sumo Deadlifts

345 x 3

435 x 5 singles

Beltsquats: 470  5 x 5

36kg KB carries

Stir the Pot x 100

Every non-training day I continue to do my McGill carries and back rehab protocol with the addition of some prowler pushes and sled drags for active recovery

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Ken Whetham

Ken is a full-time Firefighter and Rescue Technician with the Oshawa Fire Department and is a certified Kettlebell Coach and WKC Master Trainer. Ken competed in Kettlebell Sport and won several championships across North America. In 2012, Ken competed in the Firefighter Combat Challenge where he won the Canadian National Championship. Ken trains at his home “Outlaw Powerlifting” gym outside Toronto, Ontario with a team of lifters that train and compete together. Ken is an Elite powerlifter in the 275 and 308 lb weight class and his current best lifts are 940/550/705 and his current goal is to squat 1000 lbs to become one of the few lifters to achieve that goal in their early 50’s.

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