(Photo: Here’s a dog. People like dogs, right? And kettlebells? Maybe tomorrow we’ll add something trite about coffee, and being a “savage”.
See how it goes over.)
Double kettlebell front squat:
10 x 2 @ minimum one interval above heaviest previous effort
Then:
5 x 5 @ 60-65% of 2RM
If sets require interruption at chosen weight, or range of motion fails, make as minor an adjustment as needed before continuing. When scheme is listed as “10 x 2″, it always refers to “Sets” x “Reps”. Reminder: Sound position and full range of motion always govern weight.
Today: Perform 10 kettlebell halo + extension @ (up to) 25lb. W, 35lb. M immediately following sets 1-5 of squat, and rest as needed once the two movements are complete.
And then, as quickly as possible, changing direction each rep:
50 360 sit-up
Fight for sound position, remember that efficiency and focus mitigate fatigue, and work hard.
And finally, “Time under tension”:
30 Squat (up to) @ 35lb. W, 55lb. M, + 30 cat/ cow stretch
Cool down moving, stay engaged in the process; If squat position or range breaks, adjust immediately.
Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
Please use them to your advantage!