10 reps @ 50-60% of 1RM
5 reps @ 75-80% of 1RM
Goal is uninterrupted sets with meticulous position and form throughout.
If the designated weight creates/ forces a compromised position, make an adjustment to one or both.
5 minutes rest, then:
10 “Power swing”*
:10 seconds rest
Time the first set; Perform additional sets (including 10 seconds rest) until the time needed to complete the 10 reps increases 5 seconds or more from the first.
(Ex. Set 1= :10 seconds. Rest :10 seconds, go again. Set 2= :12 seconds. Rest :10 seconds, go again. Set 3= :17 seconds. We’re done.)
*”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.