5 reps of 1 Power swing* + 1 2-second OH swing**
(1 of each back to back= 1 rep)
5 Goblet squats
1 minute hollow hang from bar or rings
Entirety x 3
*Power swing ends at chin level and we pull the KB down as viciously as we drive it up.
Weight should be light enough that there is a visual difference in speed between regular & power swing.
**2-Second Overhead swing reaches but does not cross the vertical plane and holds there for a 2/1000.
Keep a neutral, straight spine and an active shoulder at the top of the motion.
If the KB is in front of or behind your head, make an adjustment.
If you’re having trouble finding the gumption to explode, stay tight, and suffer a little bit the day before a long holiday weekend, try playing these short motivating pieces from “Dying Breed” and get moving:
“Run For Cover” + “Face Down” and “Pawn of Shame”