(Photo: (Jill. Practicing the mace front pendulum.) It’s more than 10lbs… yet, somehow, she seems to be managing it… safely even.
Strength is a mystery. Oh wait- no, it’s not.)
5 x 7 @ 65% of 2RM
Rest as needed between sets. 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 “5 x 7″, it always refers to “Sets” x “Reps”. Reminder: Sound position and full range of motion always govern weight.
Then, 7 rounds of:
5 Kettlebell high pull + Goblet catch @ as heavy as possible in each round
7 Push-up/ Airplane push-up/ Plyometric push-up
5 Breath reset (Not to exceed :20 sec.)
Kettlebell high pull + Goblet catch: Focus in this movement variation is a powerful, dynamic kettlebell high pull transitioning into an organized and aggressive “catch” in the standard Goblet position (hands on side of handles, forearms driven into sides of kettlebell). Hold for a 2/1000, quickly re-position hands, and re-trace steps to the ground.
Airplane push-up- plyometric or otherwise- simply begins and end with chest/ hips on the ground and hands off the ground; Maintain tension, set position, and move with intent.
And then:
30 Kettlebell halo + extension @ (up to) 1/4 BW
2 minutes battle rope
100 Mountain climber
1 minute battle rope
100 Mountain climber
If kettlebell halo + extension set requires more than one interruption at chosen weight, adjust one interval down and continue.
Mountain climber is performed from an organized plank position. Foot extends straight during knee bend to avoid touching the floor and slowing the movement. This is simple, hard hustle; Put in what you expect to get out. If it feels too short, it’s because you allowed it to feel too short.
Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
Please use them to your advantage!