3 x 7 @ (up to) 70% of 2RM
2 x 5 @ 60%
Rest as needed between sets. If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “3 x 7″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.
25 Kettlebell “Short swing” @ 60-70% of 5RM
1 minute rest
25 Kettlebell “Short swing” @ 75% + of 5RM (as heavy as possible)
1 minute rest
50 Kettlebell “Short swing” @ (up to) 50% of 5RM
If swinging accurate, challenging percentages, rest will be needed during work sets. Keep it to 3 breaths (:10-:15 sec.) no more than twice.
Kettlebell swing reminder: Power and position govern weight- 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.
”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.
And then, quickly:
Immediately into 5 aggressive rounds of:
Jumprope is a buy-in, and transitions seamlessly into push-up/ straight jump. No designated rest- focus on breathing and position and stay moving.
Airplane push-up simply begins and end with chest/ hips on the ground and hands off the ground; Maintain tension and position, and push up. If position breaks, elevate as needed and continue.
Weight for lunge may be carried in any organized manner you choose with the exception of barbell in the back rack. Scale method of carry and implement to skill level at designated weight.
And finally, “Time under tension”:
Superman hold/ rock
Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time in Superman reaches two minutes, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.