(Photo: “There are poisons that blind you, and poisons that open your eyes.” – August Strindberg)
5 x 3L, 3R @ as heavy as possible in each
Alternating arms as directed, keep kettlebells in-hand for L-to-R set, and then rest/ adjust weight as needed. When scheme is listed as “5 x 3L, 3R″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight, and overhead/ “locked-out” is not a relative position.
50/50 press features a double kettlebell rack position but a single-arm press. Kettlebell on the “non-working” side assists in keeping tension, and can help us fact-check position. Position considered, weights should match on both sides.
Then, 3 rounds of:
Clean + push press = 1 rep. Weight is self-scaled and should pose a significant challenge in each round. For most, push press will govern weight in this drill. Demand a straight, strong lock-out, and hold for a 2/1000 if there is any question.
75 Kettlebell “Short swing” @ (up to) 60% of 5RM
25 Kettlebell squat (Any variation) @ same
100 1-arm kettlebell swing @ 1/4 BW (switch 5L, 5R)
25 Kettlebell Goblet squat @ same
25 calories Airdyne @ max effort
Short rest is expected in kettlebell swing sets- when needed, keep it specific (3-5 breaths/ max :20 sec.). No rest during squat sets, and less than no rest during Airdyne calories. Detail position, put your adult pants on, and complete each piece of the puzzle with power and focus; Soft equals sketchy, and listless equals useless.
“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, use weight designated above.
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.
And finally, “Time under tension”:
L- hang/ knees-up hang
Use any grip you choose in hang, and switch between them as needed. Remember: Hanging in a half-bicep curl is going to make you feel a lot heavier than you are. Use global structure, not regional strength, to support a challenging load in an extended duration. Accumulate at least two minutes, and take as few breaks as possible.
Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
Please use them to your advantage!