(Photo: Friend or foe; It’s all just a matter of perspective… )
5 x 7 @ (up to) 75% of 2RM
Rest as needed between sets. If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “5 x 7″, it always refers to “Sets” x “Reps”. Reminder: Position and execution always govern weight.
Then, 5 rounds of:
Weakest lift in the sequence governs weight; Each round is to be completed with the same kettlebell. Adjust by round as needed. If one of the lifts “feels light”, make it feel heavy with bracing, tension, and violence of action.
And then, 3 aggressive minutes of:
5L, 5R 1-arm kettlebell swing @ recommended 1/4 BW
2 x :10 sec. rest may be taken if needed. Mechanics govern weight; There is no value to soft, slow kettlebell swings.
30 Medicine ball shuttle run (20 yd. ea. @ 15lb. W, 20lb. M)
Medicine ball remains in-hand but touches the ground at the end of each sprint.
And finally, “Time under tension”:
25 calorie Airdyne @ cool-down pace
Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
Please use them to your advantage!