3 minutes of:
Kettlebell swing @ 55lb. W, 70lb. M
Accumulate as many quality reps as possible, and utilize short, specific rest (3 breaths or less) only as needed. If mechanics fail or position softens, adjust one interval down and continue safely.
1 minute rest, then 12 minutes of:
Count and note number of completed rounds and half-rounds.
Focus on efficient, high-paced movement and specific breathing.
1 to 3 months attendance: 20 sets minimum
4 to 12 months attendance: 25 sets minimum
12 months + attendance: 30 sets minimum
If applicable, each set under the requirement at the end of 12 minutes equals 2 minutes on the Airdyne.
And then, 6 reps:
Hollow position complex: Goal is completion of each rep (12 movements) without breaking position. Today, if needed, rest up to :30 sec. between each rep.
And then, “Time under tension”:
Hollow hold or Superman hold
Alternate between the two as desired. 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.