9, 7, 5, 3
With form and full range of motion intact, perform each set as heavy as possible without interruption. Rest as needed between sets.
Then, 6 rounds of:
Focus on position and pace- Prior to beginning, make a mental checklist based on your strengths and weaknesses, and follow your plan.
Beginner: Utilize up to 3, :20 sec. rest periods to re-set breathing.
Intermediate/ Advanced: Pace should be vicious, position should be perfect.
*”Short swing” denotes a heavy, short-range kettlebell swing with the intent of safely driving as much weight as structurally possible to just below chin height.