3 rounds of:
24 Kettlebell “Short swing“* @ 60-70% of 5RM
12 Goblet squat @ same
Minimum :30 sec. rest
Today, squat weight mirrors swing weight in each set. Kettlebell swing sets may be partitioned as 2 x 12; Position considered, squat sets are uninterrupted.
1 minute rest, then 3 aggressive minutes of:
12 “Power swing“** @ 20lb. W, 30lb. M
6 Goblet squat @ same
And then:
24 Box jump ladder
(Baseline: Box 1: 16″ W, 20″ M, Box 2: 22″-26″ W, 26″-30″ M)
36 Ab wheel roll-outs
Rest up to :30 sec. in 6-rep intervals in either movement as needed.
Ab wheel: If position breaks, adjust to 360 sit-up for remaining reps.
*”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.
**”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.
Reminder! (Almost) all movements referenced above are demonstrated and noted on our Movement Library. Please use them to your advantage! No guessing!