(Photo: “The depth of darkness to which you can descend and still live is an exact measure of the height to which you can aspire to reach.”
– Pliny the Elder)
3 x 10 @ 65% of 2RM
3 x 5 @ 50%, each with full, stopped 2/1000 in lock-out
If a set requires interruption, make as minor a weight adjustment as possible prior to the next. When scheme is listed as “3 x 10″, it always refers to “Sets” x “Reps”. Reminder: Position and organized execution always govern weight, and “locked out” always includes a rigid stop of motion: If/ when in doubt, lock out and pause… don’t guess.
Then, “Odd Lifts” skill work:
Attentive practice in “Odd Lifts”: Less-frequent kettlebell lifts, mace lifts and swings, and sledgehammer.
Sledgehammer: 2-hand tire smash, hand-to-hand tire smash, 1-hand tire smash
Mace: Front pendulum, back pendulum, back pendulum + pull-over, 360, 10-2, varial
Kettlebell lifting: Wall-ball substitute, Figure-8 + flips
Sloppy, soft, or too light to be useful, and anything in this category is time better spent doing something else. Address and adjust details, add weight/ difficulty, make progress. Or, don’t.
So: Under the eye of a qualified trainer, address details, accumulate lots of great practice reps, and once improvement is made, add weight as needed to fact-check position. Start with the introductory progression of each movement, and move forward as position and proficiency dictate. Embrace the details, and they will improve. Fight them, and they will fight back…
Note: Never make the mental mistake of thinking you’re too advanced for skill work in any realm.
And then, “Time under tension”:
Kettlebell swing: If designated weight is not a cool-down weight, adjust accordingly.
Reminder! (Almost) all movements referenced above are demonstrated and noted on our Movement Library. Please use them to your advantage! No guessing!