(Photo: Strength: Somehow developed without protein water, WOD balm, adamantium-infused barbell bearings, moisture-wicking, speed-enhancing unisex tights… Or even the internet.)
3 x 3 @ 85% of 2RM
3 x 5 @ (up to) 70%
3 x 10 @ BW (using single kettlebell)
Rest as needed between sets. If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “3 x 10″, it always refers to “Sets” x “Reps”. Reminder: Position and execution always govern weight.
If an wp-contentropriately heavy single kettlebell is not available, adjust to suitcase deadlift to reach designated weight.
Then, 5 rounds of:
5 Pendlay row @ (up to) 75% of 2RM
5 Chin-up (Scaled to ability in each round)
5 breaths rest (wp-contentrox. :20 sec.)
Make ambitious choices, demand excellent position. If sets of row require interruption, or designated weight breaks position, adjust accordingly and continue safely.
Advanced chin-up suggestions include: Weighted, L-chin-up, chest-to-bar, negative. No kip.
Then, 5 rounds of:
10 1-arm kettlebell swing (Left)
10 360 sit-up
10 1-arm kettlebell swing (Right)
:20 sec. plank/ pike/ bar hang
Kettlebell swing weight is scaled to ability, but suggested at 1/4 BW. Adjust by round as needed.
Kettlebell swing reminder: If we lose our strong hinge, back rounds, or legs fail to snap straight in the “drive” portion of the movement, adjust accordingly and continue safely.
Alternate hold variation by round as desired.
Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
Please use them to your advantage!