(Photo: Until there’s money on the line, position is position; Learn it properly, apply it consistently, and if it breaks, fix it.)
5 x 5 @ (up to) 70% of 2RM (each with a full 2/1000 @ top)
2 x 20 @ BW (using single kettlebell)
If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “2 x 20″, it always refers to “Sets” x “Reps”. Reminder: Position and execution always govern weight.
If an appropriately heavy single kettlebell is not available, adjust to 2 x 20 suitcase deadlift to reach designated weight.
3 x 20 @ 60% of 5RM
2 x 20 @ (up to) 50%
As above, rest as earned between sets. If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted.
“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 weight designated above.
Kettlebell swing reminder: 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.
And then, 5 rounds of:
2 Sled pull (20 yd. @ BW)
(Up to) 1 minute rest
”Drag” = forward, and “Pull” = backward. 10 total trips: Today, pace/ output govern rest. If pace does not slow, stay moving for as many trips as it holds up. If pace slows, use rest to focus and recharge, and get it back.
And finally, “Time under tension”:
20 Mace Good Morning @ self-scaled (broken into 2 x 10 or 4 x 5 as needed)
Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
Please use them to your advantage!