1 set KB “Short swing”, 15 reps
1 set KB “Short swing”, 10 reps
2 sets 2-second OH swing, 20 reps ea.
4 sets “Power swing”, 15 reps ea.
Complete each set uninterrupted, and rest as needed between sets.
– ”Short swing” denotes a heavy, short-range KB swing with the intent of driving as much weight as structurally possible to just below chin height.
– 2-Second overhead swing reaches but does not cross the vertical plane and holds there for a full 2/1000. Keep a neutral, straight spine and an active shoulder at all times.
– ”Power swing” ends at chin level and we pull the KB down as viciously as we drive it up. Weight should be light enough that there is a visible difference in speed between regular & power swing.
Then, skill work:
Either 100 reps for time, or 100 total accumulated reps.