physical. 10/12/15

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

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.

Reminder! (Almost) all movements referenced above are demonstrated and noted on our Movement Library. Please use them to your advantage! No guessing!

Movement Library