(Photo: Turn the question mark into a period.)
5 x 2L, 2R @ as heavy as possible in each
1 x 10L, 10R @ 50% of heaviest above, each with full, stopped 2/1000 overhead
Alternating arms as directed, keep kettlebells in-hand for L-to-R set, and then rest/ adjust weight as needed. When scheme is listed as “5 x 2L, 2R″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight, and overhead/ “locked-out” is not a relative position.
50/50 press features a double kettlebell rack position but a single-arm strict press. Kettlebell on the “non-working” side assists in keeping tension, and can help us fact-check position. Position considered, weights should match on both sides.
Then:
5 x 2L, 2R @ 60-70% of 1RM
Move steadily and specifically; Rest no more than :20 sec. between arms/ sets. Be patient, make progress- add a 2/1000 pause to any transition point that you are struggling with; If we are skipping steps, making a technical error, or trying to hurry through a portion of the movement we are weak at, the 2/1000 will catch it and force an adjustment.
And then:
100 Mace 360/ 10-2 @ 8/ 10kg. W, 10/ 12kg. M
100 Medicine ball throw/ “Tall slam ball” @ 8lb. W, 12lb. M
Brief rest as needed, or as position dictates during mace swings. If both lifts are at your disposal, adjust between them as desired. If a safe, functional mace 360 is not yet in your toolbox (or is not yet heavy enough to be useful) adjust to kettlebell halo @ 25lb. W, 35lb. M.
Anti-rest, and full violence of action in either medicine ball throw variation.
“Tall slam ball”: Different timing and coordination, same concept and execution; All positional features of standard squat/ slam ball wp-contently. Today we will simply use standard-diameter medicine balls, and catch above parallel. Certainly not easier, just slightly different.
And finally, “Time under tension”:
(Timed) 15-calorie Airdyne sprint + 25 Mace Good Morning @ self-scaled + 50 1-arm kettlebell swing @ 35lb. W, 55lb. M (5 x 5L, 5R)
Kettlebell swing: If designated 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!