Climb to a new 2RM using warm-up sets of no more than 3 reps (starting at no more than 60%) before adjusting weight. Rest as needed, and keep total number of post-warm-up lifts under 20 (Ex. 3, 3, 3, 2, 2, 2… ).
Then:
5 x 10 Kettlebell “Short swing” @ minimum 1/2 BW
Rest as needed between sets, and perform 50 violent, positionally accurate kettlebell swings at a challenging weight. When scheme is listed as “5 x 10″, it always refers to “Sets” x “Reps”. 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. Today, use weights designated above.
And then:
15L, 15R 1- arm kettlebell swing @ (up to) 1/3 BW
1 max rep set bodyweight row (Overhand grip + barbell)
1 minute rest
1/2 of max rep set bodyweight row
5 minutes Airdyne (Arms only)
Organize breathing, maintain movement details, and work hard. Extend bodyweight row set by simply refusing to stop when the initial inclination arises.
And finally, “Time under tension”:
20 Mace Good Morning @ self-scaled/ light + 50 1-arm kettlebell swing @ 25lb. W, 35lb. M (cool-down weight)
Switch arms in 5-rep sets; If designated weight is not a cool-down weight, adjust accordingly.