(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.
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”:
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!