(Photo: In order to develop and wp-contently, we first need to understand and identify… )
5 x 15 @ (up to) 90% of 5RM
Rest briefly between sets as needed (up to :45 sec.). Position and power govern weight; Hinge is a hinge- always- and locked-out is locked-out, always. Mitigate fatigue through rabid attention to detail and focus on exceptional position.
“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.
Then:
Sprint of bodyweight in calories on Airdyne
Bodyweight: What your body currently weighs. Check, don’t guess. You will always guess low.
Indulge any transitional impulses/ needs you have (arms only, arms + legs, legs only, underhand grip… ) except the one telling you to stop.
If you stop: Exit the bike, next person starts, you re-start from the beginning, no matter where you were in the process. Mind your mind, complete your task; Finishing spent is far better than starting twice.
While waiting for a bike, and :60 sec. after completion of calories until all others are finished:
Accumulate 1L, 1R Turkish Get-up @ 20-30% of 1RM
Move steadily and specifically; Rest no more than :10 sec. between arms/ sets. Be patient, make progress- add a 2/1000 pause to any transition point that you are struggling with; If we are skipping steps, making a technical error, or trying to hurry through a portion of the movement we are weak at, the 2/1000 will catch it and force an adjustment.
And then “Time under tension”:
Weighted hollow hold @ 15lb. W, 25lb. M
50 Front-to-back leg swing (5 x 5L, 5R)
Hollow hold: Today, dumbbell or kettlebell is held directly over chest. Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.
Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
Please use them to your advantage!