physical. 10/12/15

    Bench press:

    Climb to a new 2RM using warm-up sets of no more than 5 reps (starting at no more than 50%) before adjusting weight. Rest as needed, and keep total number of post-warm-up lifts under 20 (Ex. 5, 3, 3, 2, 2, 2… ).

    Then, 3 rounds of:

    12 Kettlebell “Short swing” @ minimum 1/2 BW
    6 Inchworm
    :20 sec. rest

    And then, 3 rounds of:

    12 Kettlebell “Power swing” (max 20lb. W, 30lb. M)
    9 Push-up
    9 Kettlebell “Power swing”
    6 Push-up
    :20 sec. rest

    ”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. Position considered, use 1/2 bodyweight as baseline.

    ”Power swing” ends at chin level and we drag the kettlebell down as viciously as we drive it up. Weight should be light enough that there is a visible difference in speed between regular and power swing.

    Though weight is dramatically different in each variation, position and execution is exactly the same.

    Jake, Carrie. Kettlebell swingJake, Carrie. 1/2 bodyweight kettlebell swing.