Climb to a new 2RM using warm-up sets of no more than 5 reps (starting at no more than 60%) before adjusting weight. Rest as needed, and keep total number of post-warm-up lifts under 20 (Ex. 5, 3, 3, 2, 2, 2… ).
Then:
5 x 10 Kettlebell “Short swing” @ minimum 1/2 BW
Resting as needed between sets, and perform 50 violent, positionally accurate kettlebell swings at a challenging weight. When scheme is listed as “5 x 10″, it always refers to “Sets” x “Reps”. Reminder: Power and position govern weight- 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.
”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, use weights designated above.
And then:
15L, 15R 1- arm kettlebell swing @ (up to) 1/3 BW
1 max rep set push-up
1 minute rest
1/2 of max rep set push-up
5 minutes Airdyne (Arms only)
Organize breathing, maintain focus and position, and hustle. Work hard during the work, and rest with intent during the rest.
And finally, “Time under tension”:
Performed passively, this is not an effective piece- lock into a hinge position with tension and focus as if it were weighted, and do some cool-down/ active recovery work.
Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes. Ultimately, work until you feel you have made sufficient progress.