(Photo: Mind your mind; The rest will fall in line. )
9, 9, 9, 6, 6, 6
Height increases each set (denoted by commas). Begin at a moderate, challenging height and end as high as possible; Each set should be difficult, violent, and positionally sound.
Then, 6 rounds of:
Each round/ arm is to be performed with one single kettlebell- weakest lift in the sequence governs weight. Fight for position, be patient and brutal, and don’t under-lift.
And then, 6 minutes of:
Goal is a minimum of one round per minute; Position and pace should both be technical and vicious. Hunt the work, move like you care that you’re there, and rest when you’re done.
And finally, “Time under tension”:
Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time in hold reaches two minutes, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.
Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
Please use them to your advantage!