(Photo: Ajiah. Practicing front squat (2015). Physical development has no age limit, no end date, and no downside.)
Front squat/ Double kettlebell front squat:
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… ). Choose the lift that allows for movement of the most weight in the best position.
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.
Then, 3 rounds of:
4-position kettlebell squat drill:
3 + 5 + 3 + 5 = 1 round. Goal is fluid, seamless transitions from front to back, and left to right. Keep rest to between rounds and under :30 sec.
If movement or transitions are unfamiliar to you, please refer to the linked video. Each set should pose a significant challenge; weakest lift/ transition governs weight.
And then, 5 rounds of:
10 Kettlebell halo + extension @ (up to) 1/4 BW
10 calories Airdyne @ 100%
(Up to) 1 minute rest
Hustle until the rest in each round. If Airdyne pace is truly vicious, take rest exceeding :20 sec.; If it isn’t, acknowledge it, and don’t. Straight, strong wrists govern weight in kettlebell halo + extension.
Partition into intelligent sets, and rest briefly as needed between (Ex. 2 x 25, 5 x 10). Scale to ability- If mechanics or range of motion fail, adjust accordingly to ensure both progress and safety; Leave the ego out of the equation- excellent, scaled push-ups are far better than crappy, broken “unscaled” ones.
Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
Please use them to your advantage!