(Photo: When it has to be simple, but should never be easy… )
3 x 3L, 3R @ as heavy as possible in each set
3 x 5L, 5R @ (up to) 75% of heaviest push press weight from above
3 x 5L, 5R @ heaviest push press weight from above
Complete all designated sets of each lift before moving to the next. Non-guesswork position and crisp, violent, organized execution govern weight; Too light, inattentively, or unspecifically, kettlebell lifting becomes the gimmick that many in the strength world assume it to be.
Today: Perform 5 Airplane push-up immediately following each set of lift, and then take reasonable rest (:30 sec. or less).
Airplane push-up simply begins and end with chest/ hips on the ground and hands off the ground; Maintain tension, set position, and move with intent. Add a plyometric element to the push-up as skill level dictates.
Then, 1 Tabata interval (:20 sec. work/ :10 sec. rest x 8) of:
Box jump @ 10lb. W, 15lb. M (use bumper plate)
Today, max jump height is 20″ W, 24″ M. Stay tall and upright, and do not allow chosen weight to break posture/ unwind bracing in take-off or landing; soft equals sketchy.
Be sure to practice jumping with an implement prior to beginning the drill. Ordinarily, we re-set a jump by swinging our arms- not being able to do so (due to holding a bumper plate) can require some adjustment.
And finally, “Time under tension”:
(Timed) 10-calorie Airdyne sprint + one-minute Farmer hold @ BW
Farmer hold: Designated weight/ duration will pose a different challenge for each person; That is the intention. If one minute holding half your bodyweight in each hand is old news, congratulations. If it is a gigantic challenge, move hard-mindedly though it and know that soon it will be less of one.
Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
Please use them to your advantage!