Double kettlebell swing clean + push press:
9, 7, 5, 3, 1, 1, 1
Weight goes up in each set (denoted by commas between). Rest as needed between sets. Use up to 3 single lifts to reach a new target weight.
Then, 10 rounds of:
Airdyne- :15 seconds work @ 100%, :15 seconds rest
Sustain and match output for as many rounds of the 10 as possible- score today is number of rounds matching your first. Use RPM or revolutions to gauge output- “match” is within 3. (Ex. Round 1- 108 RPM, Round 3- 107 RPM, Round 7- 106 RPM, Round 10- 107 RPM= Score is 4.)
Then, at skill work weight, 1 round of:
Kettlebell Sequence #1
Around-the-body pass (Left)
Around-the-body pass (Right)
Figure 8
Overhead swing
Swing clean and press (5L, 5R)
Halo
Full-range high-pull
Hand-to-hand 1-arm swing
Snatch (5L, 5R)
Goblet squat
Using the same single kettlebell throughout, perform 10 total reps of each movement in order. Today, select a moderate weight that allows for uninterrupted sets and strong, safe positions. If needed, rest up to 20 sec. between each movement.