(Photo: While moving back to Rochester, NY from Long Beach, CA in 2008. 100′ in the shade, exhausted, every excuse to rest, every reason not to.
I knew Rochester wasn’t going to let me off easy, and I had to be ready; It hasn’t, and I wasn’t.)
30 reps of the following kettlebell complex:
1 + 1 + 1 = 1 rep.
12 reps @ weight 1 (lightest- 6L, 6R)
6 reps @ weight 2 (intelligent increase- 3L, 3R)
4 reps @ weight 3 (intelligent increase- 2L, 2R)
4 x 2 reps @ as heavy as possible in each (1L, 1R)
Stay organized and powerful, with full focus and violence of action put into each rep. Weakest lift in the complex governs weight. If increasing in the 4 x 2 ends early, complete remaining sets with heaviest successful weight. When scheme is listed as “4 x 2″, it always refers to “Sets” x “Reps”.
Goal is fluid, seamless transition from movement to movement, and crisp hand-to-hand switches from side-to-side. No clunky lifts, no sloppy transitions.
Then, 10 rounds of:
2L, 2R Stacked-hand kettlebell swing clean
1 10/1000 hold (“Ass over teakettle” Goblet position)
:20 sec. rest
Weight today is self-scaled and should pose a challenge in each set- adjust as needed. If the movement description doesn’t immediately and clearly make sense, please reference the video linked to the text.
60 calories Airdyne
Strategize calories any way you’d like: alternate arms/ legs, overhand/ underhand, legs only… Just get it done, and get it done quickly.
And finally, “Time under tension”:
30 calories Airdyne @ cool-down pace + relevant, thorough mobility (critical think/ diagnose position)
Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
Please use them to your advantage!