(Photo: We will watch as you eat your own tail; We will both learn and laugh when you fail.)
3 x 3L, 3R @ as heavy as possible in each set
7 x 1L, 1R @ heaviest above
Alternating arms as directed, keep kettlebells in-hand for L-to-R set, and then rest/ adjust weight as needed. When scheme is listed as “5 x 1L, 1R″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight, and overhead/ “locked-out” is not a relative position.
50/50 press features a double kettlebell rack position but a single-arm strict press. Kettlebell on the “non-working” side assists in keeping tension, and can help us fact-check position. Position considered, weights should match on both sides.
Then:
5 x 1L, 1R @ 60-70% of 1RM
Move steadily and specifically; Rest no more than :20 sec. between arms/ sets. Be patient, make progress- add a 2/1000 pause to any transition point that you are struggling with; If we are skipping steps, making a technical error, or trying to hurry through a portion of the movement we are weak at, the 2/1000 will catch it and force an adjustment.
And then, 5 minutes of:
3 Push-up walk
5 V-up
Our push-up walk is 3 “steps” forward on your hands in a rigid plank position + 1 chest-to-ground pushup: 3 + 1 = 1. If V-up goes completely out the window, or is only sustainable in single-rep sets, adjust to a hard as fuck :20 sec. hollow rock/ hold per round.
And finally, “Time under tension”:
100 yd. Farmer walk @ (minimum) 1/2 BW (50% in each hand) + 25 calories Airdyne @ cool-down pace + 25 cat/ cow stretch
Farmer walk: If previous outing was performed uninterrupted, congratulations; Increase one interval this time through.
Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
Please use them to your advantage!