(Photo: The why, the what, and the how must communicate, and at least most of the time, be speaking the same language… )
3 x 3 @ (up to) 90% of 2RM
3 x 9 @ 60%
If a set requires interruption, make as minor a weight adjustment as possible prior to the next. When scheme is listed as “3 x 9″, it always refers to “Sets” x “Reps”. Reminder: Position and organized execution always govern weight.
3 x 15 @ 1/2 BW
3 x 30 @ 1/4 BW (as either 1- or 2-arm swing)
As above, if a set requires interruption, make as minor a weight adjustment as possible prior to the next.
“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, as quickly as possible:
No designated rest. If needed, keep it to 3 breaths or less (:15 sec.), no more than twice.
And finally, “Time under tension”:
50 Walking lunge + 25 calories Airdyne @ cool down pace + 50 cat/ cow stretch
Lunge is unweighted, organized, and performed at a cool-down pace.
Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
Please use them to your advantage!