(Photo: …when taken with purpose, and not simply for pleasure; We can always tell the difference.)
7 x 7 @ (up to) previous 5RM
Rest up to 1 minute between sets.
“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. Today, perform each set as heavy as possible for 7 well-organized, violent reps. Adjust by round as needed.
Kettlebell swing reminder: 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.
40 revolutions Airdyne
20 yd. walking lunge
Count and note rounds and partials completed in 6:07 (Ex. 4 rounds + Airdyne= 4.1). Demand at least a partial round improvement over last time.
And then, 6 minutes of:
Complete as many rounds as possible, working hard during the work, and focusing on recovery during the rest; Mindful breathing helps mitigate fatigue.
And finally, “Time under tension”:
100 Abmat sit-up @ 1/4 BW
Shoulders touch at the bottom of each rep, butt stays on the ground, posture is upright at the top. Pace is not a substitute for position, even in simple movements. Weight movement however you choose, and switch as desired.
Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
Please use them to your advantage!