1 18-rep set of 2-second OH KB swing
1 18-rep set of “Short swing”*
1 18-rep set of TGU
Sets are broken down into 3, 6 rep segments with a weight increase in each piece. Sets are performed in order and uninterrupted.
Ex. 1 set equals:
6 lifts @ weight 1 (moderate)
6 lifts @ weight 2 (medium)
6 lifts @ weight 3 (heavy)
*”Short swing” denotes a heavy, short-range KB swing with the intent of driving as much weight as structurally possible to just below chest height.