1 x 7 @ 50% of 1RM
1 x 5 @ 75%
3 x 3 @ 85%
Insist on full range-of-motion reps, and rest as needed between sets. Unless position breaks, all sets are performed uninterrupted. When scheme is listed as “1 x 5″, it always refers to “Sets” x “Reps”.
Then, timing each, complete 6 rounds of:
6 Dumbbell power snatch (3L, 3R @ 1/4 BW)
12 Kettlebell “Power swing“* (20lb. W, 30lb. M)
:30 sec. rest
Match output as long as possible, and effort throughout. If designated weight creates/ forces a compromised position, make as minor an adjustment as needed to continue safely.
And then, 3 rounds of:
1 minute Airdyne (Forward, dowel in back squat rack)
1 minute Airdyne (Arms only)
1 minute Airdyne (Backward, dowel in snatch/ OHS position)
*”Power swing” ends at chin level and we drag the kettlebell down as viciously as we drive it up. Weight should be light enough that there is a visible difference in speed between regular and power swing.
Reminder! (Almost) all movements referenced above are demonstrated and noted on our Movement Library. Please use them to your advantage! No guessing!