(Photo: Covering your eyes doesn’t make you blind… )
7 rounds of:
Then, 3 rounds of:
5 Kettlebell swing clean + 1 push press (Left)
5 Kettlebell swing clean + 1 push press (Right)
:30 sec. rest/ evaluation
Adjust weight as needed between rounds, likely governed by push press/ lock out. Patient, organized, violent movement in each lift and each set; No soft set-ups, no lazy lifts. Part two will be lighter than part one; If it does not feel like it should be, we under-lifted in part one. Adjust accordingly.
Stacked-hand and/ or Pistol grip are recommended for swing clean.
50 Mace shovel + 5/1000 hold @ top of each (switch arms as desired)
50 calories Airdyne (alternating 5c legs-only/ 5c arms-only)
Shovel: Start/ finish position should be a seamless transfer from deadlift- make adjustments as needed. If suitable weight is not available, movement may also be scaled by shortening the distance between hands, always leaving the rear hand at the very end of the handle. Lock-out should feature both arms 100% straight, and aligned over their respective feet.
Counts do not shorten as we fatigue; 5/1000 is always 5/1000, and better as 6/1000 than as 4/1000.
Airdyne: Sprint, not a jog. Hustle, breathe, alternate on cue, and get it overwith.
And finally, “Time under tension”:
(Timed) 15-calorie Airdyne sprint + 50 hollow rock @ 15lb. W, 25lb. M + 25 calories Airdyne @ cool down pace
Hollow rock: Take short rest as needed, and accept no sub-standard reps
Airdyne: Cool-down pace should look like 30-40% of max RPM.
Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
Please use them to your advantage!