10 Power swing*
10 OH swing**
100 High-knee jumprope
5 x 5
Increase weight each set, or start heavy and stay there.
*”Power swing” ends at chin level and we pull the KB down as viciously as we drive it up. Weight should be light enough that there is a visible difference in speed between regular & power swing.
**Overhead swing reaches but does not cross the vertical plane. Keep a neutral, straight spine and active shoulders at all times (Keep your back straight and push the weight to the ceiling.)
Note: Leaving the KB in front of you and pushing your head through your arms to “complete” the rep is cheating.
***”Short swing” denotes a heavy, short-range KB swing with the intent of driving as much weight as structurally possible to just below chin height.