(Photo: Keep it in the passenger seat, not behind the wheel… )
5 x 5 @ (up to) 80% of 2RM
1 x 10 @ 60%
1 x 15 @ 40%
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 “1 x 10″, it always refers to “Sets” x “Reps”. Reminder: Position and execution always govern weight.
Then, 5 rounds of:
7 Kettlebell deadlift @ BW + (use the heaviest you have, or several)
9 Kettlebell “Short swing” @ minimum 1/2 BW
:30 sec. rest
Adjust by round only as needed; Make ambitious choices throughout. Only count kettlebell swing reps in which the weight (and your arms) reach parallel with the floor.
“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, as quickly and efficiently as possible:
150 Kettlebell swing @ 1/4 BW
Perform any kettlebell swing variation you choose, and adjust between them as desired. Efficiency and soundness of position governs weight and variation. Non-violent kettlebell swings are useless, and dangerous.
And finally, “Time under tension”:
25 Goblet squat @ 35lb. W, 55lb. M + 50 walking lunge @ cool-down pace + 25 cat/ cow stretch
Lunge: Pace is cool-down, position is detailed and progress-oriented. Knee tracks the foot, heel is firmly planted, and stepping forward does not mean leaning forward; chest stays broad and shoulders drive back as we move forward.
Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
Please use them to your advantage!