physical. 02/14/14

    Old Kettlebell Lifters Group
    Old Kettlebell Lifters Group


    10, 8, 6, 4, 2

    Weight increases each set (denoted by commas between). Rest up to 1 minute between each. Today, each rep requires a full 3/1000 count in a stable top position, and all reps are performed with an overhand grip; Scale weight accordingly.

    Then 5 rounds of:

    5 L-pull-up/ L-chin-up (or :20 sec. L-sit + 5 attempts + negatives)
    5 Bench press @ 75% of 1RM
    10 Kettlebell Short swing“** (65lb. + W, 88lb. + M)

    **”Short swing” denotes a heavy, short-range kettlebell swing with the intent of driving as much weight as structurally possible to just below chin height. Today, use weights designated above.