physical. 01/28/13

    Swing vs. Row
    Group. 1-arm kettlebell swing vs. 3/1000 bodyweight row.

    10 2-count TGU* (5L, 5R)

    Then, heavier:

    10 TGU (5L, 5R)

    Rest as needed between sets, alternate arms as desired between reps.

    5 minutes rest, then:

    Kettlebell “Short Swing”**

    20, 15, 10, 5

    Rest as needed between sets. Weight goes up each set (denoted by commas between.)

    *Our 2-count TGU helps us break the movement down into specific pieces by requiring a 2/1000 count at each transition point. (There are 8.) 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.
    **”Short swing” denotes a heavy, short-range KB swing with the intent of driving as much weight as structurally possible to just below chin height.