2 x 3 @ (up to) 90% of 2RM
3 x 5 (up to) @ 75%
Rest as needed between all sets. If sets require interruption (provided lifts are performed at current, accurate percentages) pause as briefly as needed and complete without decreasing weight. When scheme is listed as “3 x 5″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.
Then, 5 rounds of:
”Short swing” denotes a heavy, short-range kettlebell swing with the intent of safely driving as much weight as structurally possible to just below chin height. Position considered, use 1/2 bodyweight as baseline. Today, both boxes are scaled to ability for high-quality 5-rep sets.
And then, 5 rounds of:
12 Kettlebell “Power swing“ (max 20lb. W, 30lb. M)
:15 sec. rest
”Power swing” ends at chin level and we drag the kettlebell down as viciously as we drive it up. Weight should be light enough that there is a visible difference in speed between regular and power swing.
Catharsis to some, suffering to many, and both to few.
Dave. Desert (2008).