4 x 6L, 6R @ as heavy as possible in each
Rest between sets, and adjust weights as needed between sets, not during. Hammer mechanics- if we’re “kipping” the row, not touching our chest at the top, or compromising posture to get there, make an adjustment. Be mindful of “non-working” side tension and arm position. When scheme is listed as “4 x 6L, 6R″, it always refers to “Sets” x “Reps”.
Then, 4 rounds of:
6 Hang power clean @ 60% of power clean 1RM
(or double kettlebell swing clean @ 50%)
1 minute active rest (Leg/ arm swing, single-under jumprope, Airdyne @ 30% pace, karaoke run/ side steps… )
18 Reverse lunge box jump* @ 20″ W, 24″ M
:30 sec. static rest (Breathe, and focus on what’s next)
If designated weight creates compromised positions, or sets require interruption, make an immediate adjustment. Box jump must be caught at the top with hips above parallel (power clean catch position).
And then, aggressively:
18L, 18R 1-arm kettlebell row @ 50% of heaviest completed set above
36 calories Airdyne
Range of motion and execution do not change with a decrease in weight and an increase in pace. If 36 calories requires more than 3 minutes to complete, rest 2 minutes and repeat.
*Take a full reverse lunge step, and immediately upon return to standing (with hip still loaded), jump on to target. Use the momentum from the lunge to propel the jump- coordinate the return to standing and the takeoff so as to not completely separate the lunge from the jump. Land from the jump with a loaded hip and transition right into the next rep.