(Photo: Ashley, kettlebell swing. Wolf Brigade V.2, 2010… Where fitness met the set of “Friday the 13th”. Unintentionally, of course.)
3 x 5 @ (up to) 75%
1 x 9 @ 60%
1 x max rep @ 60%
1 x 9L, 9R @ (minimum) 1/2 BW (as kettlebell back squat)
Rest as needed between sets. If a set requires interruption, make as minor a weight adjustment as possible prior to the next. When scheme is listed as “3 x 5″, it always refers to “Sets” x “Reps”. Reminder: Position and organized execution always govern weight, and a break in either ends a max-rep set.
Then, 30- 20- 10 of:
Kettlebell row (Split evenly between arms; Ex. 3 x 5L, 5R = 30)
Kettlebell swing (Recommended at minimum 1/2 BW)
Weight selected should pose a significant challenge in each round. Rest briefly as needed between sets, and minimially- if at all- during.
And then, as quickly as possible, 10- 9- 8- 7- 6- 5- 4- 3- 2- 1 of:
“Prison” Abmat sit-up
Straight jump
Jumprope (add a “0” to each set)
10 of each, 9 of each, 8 of each, and so on. No designated rest here- goal is seamless, uninterrupted movement and quick transitions between stations. Hustle hard, and get out what you put in.
“Prison” sit-up: Interlock fingers and keep both hands behind the head. Reps count when shoulders and elbows touch the ground simultaneously. Butt stays on the ground, posture is upright at the top; Pace is not a substitute for position, even in simple movements.
Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
Please use them to your advantage!