Kettlebell “Short swing“*
2 x 20 @ 88lb. W, 106lb. M (or scaled as needed to 75% of 5RM)
2 x 20 @ 70lb W, 88lb. M (or 2 intervals down from above)
1 x 20 @ 55lb. W, 70lb. M (or 2 intervals down from above)
1 x 20 @ 45lb. W, 62lb. M
1 x 20 @ 35lb. W, 55lb. M
Rest :60 seconds between each set. Though weights specified should be utilized if possible, position and execution always governs weight- If we lose the full hinge, back rounds, or legs fail to snap straight in the “drive” portion of the movement, adjust accordingly and continue safely.
When scheme is listed as “2 x 20″, it always refers to “Sets” x “Reps”. Provide mechanics are intact, sets of 20 may be broken, if needed, into 2 x 10 or 15 + 5 in order to complete with designated weight.
Rest up to 2 minutes, then:
Benchmark
“Class War/ My Promise“ 6:07 (Wisdom in Chains– “Class War”)
40 revolutions Airdyne
20 yd. walking lunge
5 Inchworm
Count rounds and partials completed in 6:07.
(Ex. 4 rounds + Airdyne= 4.1)
*”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. Today, use weight designated above.