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:
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.