Kettlebell suitcase deadlift:
3 x 10 @ as heavy as possible in each
Rest as needed between aggressive, uninterrupted sets. When scheme is listed as “3 x 10″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.
Deadlift: If suitable weight kettlebells are not available, get creative and make it work with what you have. If dumbbells are available at suitable weights, elevate them off the ground to mid-shin height using plates or blocks.
Then, 3 minutes of:
Kettlebell “Short swing” @ 55lb. W, 70lb. M
Accumulate as many quality reps as possible, and utilize short, specific rest (3 breaths or less) only as needed.
”Short swing” simply denotes a heavy, short-range kettlebell swing with the intent of safely driving as much weight as structurally possible to just below chin height. Today, position considered, start and stay with weights designated above.
1 minute rest, then 9 minutes of:
Count and note number of completed rounds and half-rounds.
Focus on efficient, high-paced movement and specific breathing.
1 to 3 months attendance: 18 sets minimum
4 to 12 months attendance: 22 sets minimum
12 months + attendance: 26 sets minimum
If applicable, each set under the requirement at the end of 9 minutes equals 2 minutes Airdyne.
And then, 3 minutes of:
Transition seamlessly, and attempt no rest. Even in fatigue, hold high standards for each rep of every movement.
And finally, at cool-down pace, 3 rounds of:
3 minutes Airdyne
30 Abmat sit-up
Pace is light, position is standard; Light does not mean lazy.