(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.
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.
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 apply. Today we will simply use standard-diameter medicine balls, and catch above parallel. Certainly not easier, just slightly different.
And finally, “Time under tension”:
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!