1 x 7 @ 40-50%
1 x 5 @ 60-70%
3 x 3 @ 80-90%
Rest as needed between sets. Begin early sets with push press, and add jerk as weight/ fatigue demands. If designated weight in the 3 x 3 creates or forces a compromised position, make as minor an adjustment as necessary to continue safely. When scheme is listed as “1 x 5″, it always refers to “Sets” x “Reps”.
30 Kettlebell “Short swing“ @ 50% BW
(Break into 2 x 15, 3 x 10, or even 6 x 5 if needed)
30 Kettlebell 2-second overhead swing @ 1/4 BW
(Break into 2 x 15, or 3 x 10 if needed)
3 x 10 Kettlebell “Power swing“ @ 20lb. W, 30lb. M
(Up to :20 sec. rest between sets)
– ”Short swing” denotes a heavy, short-range kettlebell swing with the intent of safely 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. The count starts when the weight stops moving. Keep a neutral spine and active shoulders at all times. (Keep your back straight and push the weight to the ceiling.)
– ”Power swing” ends at chin level and we drag the kettlebell down as viciously as we drive it up. Weight should be light enough that there is a visible difference in speed between regular and power swing.
And then, skill work:
Choose the two that need the most work, and perform enough reps (coupled with appropriate adjustments) to make progress. Mace lifts/ swings: Start basic, and add difficulty as positions improve.