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:
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.