(Ignore the signs (2008).)
9, 5, 5- 5- 5
Rest as needed between sets. Goal is challenging sets with sound positioning throughout- Weight increases from moderate 9 (denoted by commas between) into heavy 5’s, and then, position considered, remains the same (denoted by dashes).
Then, 5 aggressive rounds of:
7 Kettlebell “Short swing“ @ as heavy as possible (minimum 1/2 BW)
7 Ab wheel roll-outs (or, if needed, 9 V-up)
5 Inchworm
1 minute rest
If position breaks or mechanics fail, adjust swing weight one interval down and continue safely.
”Short swing” simply denotes a heavy, short-range kettlebell swing with the intent of safely driving as much weight as possible to just below chin height.
And then:
15L, 15R Kettlebell snatch @ (up to) 1/4 BW (from floor or swing)
1 max rep set push-up
1 minute rest
1/2 of max rep set push-up
5 minutes jumprope
5 minutes Airdyne (Arms only)
Organize breathing, maintain focus and position, and hustle. Work hard during the work, and rest with intent during the rest. If kettlebell snatch is still a work in progress, substitute 1-arm swing.
And finally, “Time under tension”:
Unweighted hinge
Performed passively, this is not an effective piece- lock into a hinge position with tension and focus as if it were weighted, and do some work. Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.