(Photo: We don’t always know, but sometimes we know… )
3 rounds of:
9L, 9R Kettlebell back squat @ 30-40% of barbell back squat 2RM
1 minute active rest (Leg/ arm swing, single-under jumprope, Airdyne @ 30% pace, karaoke run/ side steps… )
Then, 3 rounds of:
Followed immediately by 3 rounds of:
9 Kettlebell “Short swing” @ (minimum) 1 interval down from above
5L, 5R Kettlebell row @ same
“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 weight designated above.
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.
And then, 3 rounds of:
3L, 3R Stacked-hand kettlebell swing clean
:30 sec. hold (“Ass over teakettle” Goblet position)
Rest briefly as needed after row/ hold in each round. Position governs weight in all movements and at all weights. If a position or movement is unfamiliar, please reference the linked video. Make ambitious choices, and demand sound and powerful positioning.
And finally, “Time under tension”:
Less specificity does not mean less accountability; think, fact-find, work hard, make progress.
Or, do 25 half-lazy sit-ups and some unspecific mobility and continue to wonder why your strength and positioning aren’t improving.
“Prison” sit-up: Interlock fingers and keep both hands behind the head. Reps count when shoulders and elbows touch the ground simultaneously. Butt stays on the ground, posture is upright at the top; Pace is not a substitute for position, even in simple movements.
Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
Please use them to your advantage!