(Photo: Strength of strategy, strength of structure.)
9, 7, 5, 3, 3, 3
Weight increases each set (denoted by commas). Begin at a moderate, challenging weight and end as heavy as possible- goal should be 80+ % of 2RM; Each set should be difficult, violent, and positionally sound. Lock out in each rep should leave no doubt as to the finish of the lift.
Today: Perform 5L, 5R 1-arm 360 (or 10 light kettlebell halo) and 10 bodyweight row immediately following each set of press, and rest as needed after the three movements are complete.
Then:
50 1-arm kettlebell swing (5 x 5L, 5R) @ minimum 1/4 BW
50 1-arm kettlebell swing (1 x 25L, 25R) @ maximum 1/4 BW
500 Jumprope
Insist on powerful, organized kettlebell swing; If chosen/ designated weight breaks position, or if movement softens, adjust accordingly and continue safely. No extended rest; Mind your mind, and make yourself move in 2 breaths or less if the weight goes to the floor.
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, “Time under tension”:
25 Goblet squat @ 35lb. W, 55lb. M + 25 Mace Good Morning @ self-scaled
If designated weight is not a cool-down weight, adjust accordingly.
Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
Please use them to your advantage!