10 x 10 @ (up to) 75% of 5RM
Rest up to 1 minute between sets. Power and position govern weight- 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.
”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.
Then, on a 3- minute descending clock and with a 100-calorie Airdyne penalty for non-completion, perform:
5 Slam ball @ 40lb. W, 50lb. M
10 calorie Airdyne
20 Bodyweight row (Switch hand position as desired during set)
30 Abmat sit-up @ 15lb. W, 25lb. M
Keep weight anchored at the solar plexus or above in each and every rep of Abmat sit-up. 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.
And then, “Time under tension”:
Max-duration one-arm plank hold (Organized top of push-up)
Brace and/ or balance as needed with non-working arm, and switch arms as needed. Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.