50/50 Kettlebell strict press:
7 x 1L, 1R (Extended warm-up/ Positional fact check)
1 minute rest
5 x 1L, 1R (Alternating arms in press, weight stays in rack for 10 reps)
1 minute rest
3 x 1L, 1R (Alternating arms in press, weight stays in rack for 6 reps)
1 minute rest
1 x 1L, 1R (Alternating arms in press)
After the initial set of 7, each remaining set should pose a significant challenge- Weight may increase as sets shorten or stay the same if needed. If position breaks, scale down one weight interval and begin set again. When scheme is listed as “7 x 1L, 1R″, it always refers to “Sets” x “Reps”.
50/50 press features a double kettlebell rack position but a single-arm press. Kettlebell on the “non-working” side assists in keeping tension, and can help us fact-check position. Position considered, weights should match on both sides.
Then, as quickly as possible:
50 Overhead walking lunge @ 25lb. W, 45lb. M
50 V-up
Lunge: Provided lock-out is intact, weight with whatever you choose. If lockout fails or position breaks, change implement or scale weight. Today, you may rest as needed, but weight stays with you (does not go to the floor).
V-up: Fact check position in each rep, and only count the ones that measure up. Better to rest a few breaths than perform substandard reps.