1 x 5 @ 65% of 2RM
1 x 5 @ 75%
2 x 15 @ 50%
Rest as needed between sets. If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “1 x 5″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.
Then, 5 aggressive rounds of:
10 Kettlebell “Short swing” @ 1/2 BW
10 calories Airdyne @ 100%
:20 sec. rest
Time each round, maximize :20 sec. rest, and attempt to maintain first-round output in all remaining rounds. This is a short drill- position should be meticulous, pace should be vicious.
Position considered, weight starts and stays at 1/2 BW. If kettlebell swing weight does not pose a significant challenge, add a “Power swing” component by dragging the weight down just as viciously as you drive it up.
Kettlebell swing 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.
“Composure Recovery Drill”
4 rounds of:
:20 seconds rest, then 2 rounds of:
12 Kettlebell swing @ 35lb. W, 55lb. M
6 Front roll
And then, immediately and urgently:
24 Kettlebell swing @ 35lb. W, 55lb. M
Goal today is achieving a quick, seamless transition from movement to movement, and from floor to standing. Pay attention to the details of each, and breathe specifically throughout. Outside of the designated :20 seconds, there is no rest.
*If absolutely necessary, front roll may be replaced 1:1 with burpee from the bottom, starting on your back.
And finally, with a partner and as quickly as possible:
100 Abmat medicine ball pass (10ft. distance @ 15lb. W, 20lb. M)
Take short, specific rest only as needed, and keep the simple mechanics of the Abmat sit-up intact throughout.
Today: At the end of 25 reps, both partners perform :20 sec. plank hold followed immediately and aggressively by 5 burpee.