(Photo: Nuance may change, sound details remain.)
Skill work/ Fact check:
Based on skill level/ experience/ proficiency, this is either deliberate, attentive skill work, or standardized testing.
Practice/ apply the details of each lift, and move towards a smooth, challenging, positionally sound 5L + 5R. Rest as needed, and accumulate lots of quality reps.
Then, 5 rounds of:
Transition seamlessly, and breathe attentively; One will most certainly lead to the other. If headstand simply does not work (not, we don’t like it… ) adjust to tallest possible pike position hold.
And then, 1 Tabata interval (:20 sec. work/ :10 sec. rest x 8) of:
1-arm 360 @ 6/8lb. W, 10/12lb. M
Alternate arms each round (totaling 4 each side), and reset to the “holster” in each rep; It doesn’t have to take long, but it has to happen.
Although on a Tabata clock, the name of this game is control and standardized tension; Transfer the improved details of the heavier two-arm lift performed above directly to this one-arm skill-work-weight lift.
And finally, “Time under tension”:
Kettlebell swing: If designated weight is not a cool-down weight, adjust accordingly.
Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
Please use them to your advantage!