3 x 7 @ (up to) 75% of 2RM
1 x 9 @ 65-70%
2 x 5 @ 60%, each with a full 3/1000 @ top
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 “3 x 7″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.
Climb to a new 5RM using warm-up sets of no more than 10 reps before adjusting weight. Rest as needed, and keep total number of swings under 40 (Ex. 10, 7, 5, 5, 5, 5). If suitably heavy kettlebells are not available, swing the heaviest you have for 3 x 7 followed by 2 max-rep sets.
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.
2 minute sled drag (20yd. each @ 50% BW)
”Drag” = forward, and “Pull” = backward. Perform as many trips as possible in designated time. Move in organized positions, breathe intelligently, and attempt no rest. Anchor sled straps in any manner or position you choose.
And finally, 10 rounds of:
Transition seamlessly from movement to movement, adjusting either position or variation if mechanics erode.