physical. 10/02/14


    Kettlebell Short Swing*:

    Climb to a new 5RM using warm-up sets of no more than 10 reps before adjusting weight. Rest as needed, and keep total number of swings under 50 (Ex. 10, 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.

    Rest as needed, then:

    Box jump:

    7, 5, 3, 1, 1, 1, 1, 1

    Height goes up each set (denoted by commas between). Rest as needed, and use up to 5 single jumps to establish a new 1RM.

    *”Short swing” denotes a heavy, short-range kettlebell swing with the intent of safely driving as much weight as structurally possible to just below chin height.