(Photo: (Greg. Practicing “kettlebell cooperation” drills, 2009.) Progress is a revolving door, not a check-out line.)
Climb to a new 2RM using warm-up sets of no more than 5 reps (starting at no more than 60%) before adjusting weight. Rest as needed, and keep total number of post-warm-up lifts under 20 (Ex. 5, 3, 3, 2, 2, 2… ).
Then:
Climb to a new 1RM using warm-up sets of no more than 5 reps before adjusting height. Rest as needed, step down as desired, and keep total number of jumps under 25 (Ex. 5, 5, 3, 3, 1, 1, 1, 1… ). If jumping down, be mindful of both landing position and receipt of the floor- conserve energy by moving efficiently.
Note: Achieving a 1RM/ 2RM is not done at all cost of mechanics, form, range of motion, or composure. Unless there’s money on the line, position, execution and range of motion always govern weight.
And then, 10 aggressive minutes of:
10 calories Airdyne
100 Jumprope
Duration is short, pace must be vicious. Visible drop in effort/ pace in either movement: 2 additional minutes for the group; Never be the catalyst for “extra credit”.
And finally, “Time under tension”:
20 Mace Good Morning @ self-scaled + 50 1-arm kettlebell swing @ 25lb. W, 35lb. M (cool-down weight)
Switch arms in 5-rep sets; If designated weight is not a cool-down weight, adjust accordingly.
Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
Please use them to your advantage!