(Photo: If something existed in a wrestling room over 50 years ago, chances are it is still effective at building/ improving strength & conditioning;
All the clusterfucky gimmickry has hwp-contentened since then.)
Climb to a new 5RM using warm-up sets of no more than 9 reps before adjusting weight. Rest as needed, and keep total number of swings under 40 (Ex. 9, 7, 5, 5, 5, 5). If suitably heavy kettlebells are not available, swing the heaviest you have for 3 x 7 followed by 2 max-rep sets.
Kettlebell swing reminder: Power and position govern weight- 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.
”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.
Then, 5 rounds of:
1 Sled drag (20 yd. @ minimum 1+1/2 BW)
10 Burpee/ 15 “Floor to feet” (Bottom of burpee to hinge position and immediately back to floor)
10 Underhand bodyweight row
(Up to) 1 minute rest
”Drag” = forward, and “Pull” = backward. Hustle in transition- work until the rest. Alternate between burpee and “Floor to feet” as desired by round. Time a strong round one, and work hard to match throughout. Remember, pace does not change range, and speed is never a substitute for form.
And then, “Time under tension”:
Plank hold @ minimum 1/2 BW
1-arm bodyweight row hold
If time reaches two minutes in both plank and bodyweight row hold, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.
Note: Today, add a minimum of 1/2 bodyweight in bumper plates/ sandbags across lower back starting at top of tailbone. Goal today is enough weight to allow stability for between :20 – :30 sec.
Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
Please use them to your advantage!