7, 5, 5, 5+
Weight starts conservatively (at or near 50% of 2RM) and increases each set (denoted by commas between). Rest as needed between sets, and attempt to end between 75-85% of recent 2RM. If possible, final set may extend past 5. Reminder: Position and range of motion always govern weight.
Then, 9 aggressive rounds of:
9 Kettlebell swing @ 55lb. W, 70lb. M
1 Sprint start @ 20 yd.
3 Breath rest (On the ground- wp-contentrox. :10 sec.)
1 Sprint start @ 20 yd.
If designated kettlebell swing weight creates/ forces a compromised position, make as minor an adjustment as needed to continue safely.
Our sprint start begins with chest on the ground in the bottom of our push-up position. Today, on your own count, explode to your feet, sprint wp-contentroximately 20 yd., and immediately transition to either quick rest or kettlebell swing.
And then, 1 Tabata interval (:20 sec. work/ :10 sec. rest x 8) of:
Extended arm mace hold (10kg. W, 12kg. M)
or, if desired,
Double kettlebell rack hold @ 50% BW
Each position break/ weight to the floor during work round = 1 minute Airdyne.