(Photo: Being documented while documenting someone assisting while someone else is being assisted. Or something.)
10 rounds of:
15 Stacked-hand kettlebell swing
:30 sec. hold (“Ass over teakettle” Goblet position)
:15 sec. rest
Start as heavy as possible for 15 high-powered, uninterrupted reps, and adjust weight by round as needed. If the movement description doesn’t immediately and clearly make sense, please reference the video linked to the text.
Then, accumulate 5 minutes of:
Kettlebell Farmer hold @ 3/4 BW
Break as few times as possible, and hold at least a few seconds longer than you think is. If 3/4 BW is old news, congratulations; Hold the whole five minutes and move on.
Then, skill work/ fact-finding:
Today, at skill work weights and with the guidance of a qualified trainer, practice the details of several of the lifts listed above and work until improvement is made.
Start with the basic progression and add difficulty/ weight as appropriate. Accumulate lots of quality reps, and climb as heavy as desired once position and execution are sound.
Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
Please use them to your advantage!