(Photo: Approach with venom and violence the object of resistance; There is a time for peace, and this is not it.)
Climb to a new 2RM using warm-up sets of no more than 3 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. 3, 3, 3, 2, 2, 2… ).
Note: Achieving a 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.
5 x 10 @ minimum 1/2 BW
Rest as needed between sets, and perform 50 violent, positionally accurate kettlebell swings at a challenging weight. When scheme is listed as “5 x 10″, it always refers to “Sets” x “Reps”.
Reminder: 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 weights designated above.
15L, 15R 1- arm kettlebell swing @ (up to) 1/3 BW
1 max rep set bodyweight row (Overhand grip + barbell)
1 minute rest
1/2 of max rep set bodyweight row
5 minutes Airdyne (Arms only- note calories, do not stop moving)
Organize breathing, maintain movement details, and work hard. Extend bodyweight row set by simply refusing to stop when the inclination arises; Pause, reset, and pull again.
And finally, “Time under tension”:
25 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!