(Photo: This volatile world will eat the weak, and starve the complacent… if you’ve chosen to be either, no one wants to hear you complain when it does.)
5 x 10 @ (up to) 70% of barbell deadlift 2RM
Rest as needed between sets, and adjust appropriately if sets require frequent/ extended interruption.
If suitable weight kettlebells are not available, get creative and make it work with what you have. If dumbbells are available at suitable weights, elevate them off the ground to mid-shin height using plates or blocks.
12- 10- 8- 6- 4- 2 of:
Rest briefly as needed after a set of each movement is complete.
Kettlebell row: Split each set evenly between arms, and scale weight to ability for each set.
Kettlebell halo + extension: Change direction and demand full lock-out in each rep.
Each set should pose a challenging at designated rep scheme; Stay engaged in the process, and adjust weights accordingly. Don’t under-lift.
And then, as quickly as possible:
Move and breathe deliberately, and attempt no rest; Safety considered, there is value to making yourself move in simple conditioning drills.
And finally, “Time under tension”:
50 Pistol-grip kettlebell squat (5 x 5L, 5R- mechanics govern weight- keep it light)
Pistol-grip squat is geared for positional reinforcement, isometric strength/ tension improvement, and simple, basic suffering. If done correctly, this will be light, challenging, and helpful; Put in what you expect to get out.
Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
Please use them to your advantage!