Positional and mechanical improvement:
Single and double kettlebell lifts
At skill work weights and with the guidance of a qualified trainer, practice the several movements listed above that need the most work and make improvement in each. Start with the basic variations of each (using single kettlebell until progress is made), and add difficulty/ weight as appropriate. Accumulate lots of quality reps, and add weight to fact-check position as needed.
2 x 3L, 3R @ as heavy as possible in each set
1 x 5L, 5R @ (up to) 75% of heaviest lift above
Rest as needed between arms and sets, and maintain all details used in today’s skill work. Clean + hold + 2 squats = 1 rep.
And then, for max calories:
One minute Airdyne sprint
Breathe, focus, and drive. This is a sprint, not a jog- no pacing. Goal is matching output from previous outing; Matching effort should go without saying.
And finally, “Time under tension”:
Single kettlebell rack hold @ heaviest weight used above
Switch arms as desired using stacked-grip hand-to-hand switch. Attempt to keep weight off the ground for entire duration- 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.