(Photo: It doesn’t have to be what you do, but this is what we do.)
Climb to a new 5RM using warm-up sets of no more than 9 reps before adjusting weight. Rest as needed, and keep total number of swings under 40 (Ex. 9, 7, 5, 5, 5, 5). If suitably heavy kettlebells are not available, swing the heaviest you have for 3 x 7 followed by 2 max-rep sets.
Kettlebell swing 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.
Then:
3 x 9 @ 60-70%
2 x 5 @ 50-60%, each with a full 3/1000 @ top
Rest as needed between sets. If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “3 x 9″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.
Today: Perform 10 kettlebell halo + extension (@ up to 35lb. W, 45lb. M) immediately following each set of bench press, and rest as needed once the two movements are complete.
And then, 1 Tabata interval (:20 sec. work/ :10 sec. rest x 8) of:
Standardize each rep: Specific set-up/ reset/ landing, breathing/ tension, arm swing. Address the details and perform attentive, powerful reps. Work hard to match output throughout; Matching effort should go without saying.
And finally, “Time under tension”:
25 calories Airdyne @ cool-down pace + relevant, thorough mobility (critical think/ diagnose position)
Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
Please use them to your advantage!