50/50 Kettlebell strict press:
3 x 3L, 3R @ as heavy as possible in each
3 x 1L , 1R @ (up to) heaviest set above
Alternating 3L, 3R, and then 1L, 1R, accumulate 24 total reps (12 left, 12 right). Keep kettlebells in-hand for L-to-R set, and then rest/ adjust weight as needed. When scheme is listed as “3 x 1L, 1R″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight, and the lock-out is not a relative position.
50/50 press features a double kettlebell rack position but a single-arm 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, 6 rounds of:
6 Ground-to-overhead lift @ as heavy as possible
:30 sec. rest
Ground-to-overhead choices today are: Full-range high pull, dumbbell power snatch, kettlebell snatch (from floor). Select movement and weight based on familiarity and ability. Movement may change by round if desired- use no more than 2 movements to complete the 6 rounds.
And then, with a partner, 6 minutes of:
6 calories Airdyne
vs.
“Prison” lunge
Goal is accumulation of as many calories and lunges as possible. Switches between stations are not rest periods, and should not be treated as such. Transition taking more than :10 seconds equals an additional round.
“Prison” lunge simply features hands overlwp-contenting on the back of the head and elbows pointed to the side. Maintain strong, organized posture throughout- stepping forward does not mean leaning forward.