(Photo: The padding isn’t to keep them safe… It’s to protect their victims… )
5 x 5 @ (up to) 80% of 2RM
2 x 10 @ 50-60%
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 “2 x 10″, it always refers to “Sets” x “Reps”. Reminder: Position and execution always govern weight.
Then, 5 rounds of:
Each round uses the same heavy kettlebell; Adjust by round as needed, and make ambitious choices throughout. For most, kettlebell swing will govern weight; Only count reps in which the weight (and your arms) reach parallel with the floor.
“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. Today, use weight designated above.
Kettlebell swing reminder: 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.
And then, immediately, 1 Tabata interval (:20 sec. work/ :10 sec. rest x 8) of:
Though output may change, effort should remain at 100% in each and every round. Box height is scaled to ability, and recommend at 20″ W, 24″ M. Note total reps completed.
Visible drop in effort/ “Victim face”: 2 additional rounds for the group; Never be the catalyst for “extra credit”.
And finally, “Time under tension”:
Plank hold @ minimum 1/2 BW
1-arm bodyweight row hold
50 Cat-cow stretch
If time reaches two minutes in both plank and bodyweight row hold, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.
Note: Today, add a minimum of 1/2 bodyweight in bumper plates/ sandbags across lower back starting at top of tailbone. Goal today is enough weight to allow stability for between :20 – :30 sec.
Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
Please use them to your advantage!