(Photo: Sometimes things hwp-contenten.)
7 rounds of the following kettlebell complex:
7 Deadlift
5 High pull
3 Full-range high pull
(Up to) 1 minute rest
Today, entire sequence is performed with one kettlebell- Heaviest 3-rep full-range high pull governs weight in each round. If position breaks or true overhead becomes unsustainable, adjust one interval down and continue safely.
Then:
50 Kettlebell “Short swing” @ 1/2 BW (2 x 25 or 5 x 10 as needed)
50 Stacked hand kettlebell swing @ 1/4 BW (switch dominant hand in 5- or 10- rep intervals)
25L, 25R Pistol grip kettlebell swing @ (up to) 1/4 BW
When rest is needed, keep it short and specific (3 breaths or less/ :15 sec.). If positions/ movement variations are unfamiliar, please see linked video; Don’t guess.
And then, “Time under tension”:
One-minute Farmer hold @ one interval above BW + 25 Mace squat @ 8kg. W, 10kg. M
Farmer hold: Designated weight/ duration will pose a different challenge for each person; That is the intention. If one minute holding just above half your bodyweight in each hand is old news, congratulations. If it is a gigantic challenge, move hard-mindedly though it and know that soon it will be less of one.
If designated squat 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!