3 x 3 @ 75-80% of 1RM
3 x 5 @ 60-65%
5 x 1L, 1R @ (up to) heaviest set above
(performed as kettlebell 50/50 press)
Rest as needed between all sets. If a set requires interruption make as minor an adjustment as needed prior to continuing. When scheme is listed as “3 x 3″, it always refers to “Sets” x “Reps”.
Alternate 1L, 1R in final sets, and rest between the 2 reps. 50/50 press features a double kettlebell rack position but a single-arm press. Kettlebell on the “non-working” side assists in keeping tension, and can help us fact-check position. Position considered, weights should match on both sides.
Then, 4 rounds of:
6 Kettlebell halo (immediately into)
8 Box step*
1 minute rest
Position and execution considered, halo weight is as heavy as possible in each round; If we feel we can accomplish 10 reps with the weight we’ve chosen, it is too light. Adjust (up or down) as needed. Today, box step is performed with kettlebell in the 1/2 halo position following the 6th rep.
And then, skill work:
Double kettlebell swing clean
Kettlebell snatch
Headstand/ Handstand
Practice each with the goal of making noticeable improvement in position, execution, and fluidity. Kettlebell swing clean/ snatch: 30-40 reps @ skill work weight. Headstand/ Handstand: 5-10 minutes.
*Box step: Demand upright posture and lots of tension- Drive through the hip and up (not forward) in each step. Today, before scaling weight, change the height of the stepping platform- chosen height should not put the knee above the hip.
Reminder! (Almost) all movements referenced above are demonstrated and noted on our Movement Library. Please use them to your advantage! No guessing!