25 Kettlebell “Short swing” @ 79lb. W, 97lb. M
1 minute rest
50 Kettlebell “Short swing” @ 55lb. W, 70lb. M
Kettlebell swing: Power and position govern weight- If we lose our strong hinge, back rounds, or legs fail to snap straight in the “drive” portion of the movement, adjust accordingly and continue safely. ”Short swing” simply denotes a heavy, short-range kettlebell swing with the intent of safely driving as much weight as structurally possible to just below chin height. Position considered, use weight designated above; Break sets as position dictates.
Then, immediately, 5 minutes of:
3 Breaths rest (not to exceed :15 sec.)
1 minute rest, and then, for time:
50 calories Airdyne
If rest is needed outside the designated durations, keep it short and specific (3 breaths); Safety considered, there is value to making yourself move in simple conditioning drills.
And then, “Time under tension”:
Max-duration double kettlebell rack hold (W- 35lb. x 2, M- 55lb. x 2)
Lift and hold in strong, organized deadlift top position/ kettlebell rack position. Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes. Stand strong and organized- tension helps build strength, provided we stay engaged in the process.