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