(Photo: If you can’t see who you’re calling for help, it’s time to be who you’re calling for help.)
5 x 3 @ (up to) 85% of 2RM
2 x 5 @ 70%
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 3″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight, and “locked out” always includes a rigid stop of motion.
Then, 5 attentive, aggressive rounds of:
Scale weight in each round to accommodate designate rep scheme (Ex. If chosen swing weight would allow for 50, it is too light. If it only allows for 5, it is too heavy…). Make ambitious choices, mind position and mechanics, and make progress.
“Short swing” simply denotes a heavy, short-range kettlebell swing with the intent of safely driving as much weight as structurally possible to just below chin height. Today, use weight designated above.
Kettlebell swing reminder: If we lose our strong hinge, back rounds, or legs fail to snap straight in the “drive” portion of the movement, adjust accordingly and continue safely.
And then, 20- 15- 10- 5 of:
Medicine ball throw @ 1/4 BW (or as close as possible)
Take up to :15 sec. between rounds. Any soft, slow, or disorganized throw is rejected and repeated. There is no value to lackadaisical, un-powerful power movements. Hurt the wall, hurt the ball, empty the tank.
And finally, “Time under tension”:
25 calorie Airdyne @ cool-down pace + 25 dowel partial pull-over
Partial pull-over is active cool-down, and should be performed in organized positions- only pull dowel over to point of position break, maintain a brief hold, and repeat. Goal is opening up the upper body after a heavy push/ pull day, and improving position for next time.
Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
Please use them to your advantage!