20 reps, :20 seconds rest
15 reps, :15 seconds rest
10 reps, :10 seconds rest
Sets are to be uninterrupted and performed using approx. 50% of your 1RM weight. If 50% of 1RM does not allow safe, uninterrupted sets, select weight accordingly before beginning sequence.
5 minutes rest, then,
1 Tabata interval (20 sec. work/ 10 sec. rest x 8 ) of:
:10 sec. work, :10 sec. rest x 10 of:
*”Power swing” ends at chin level and we pull the KB down as viciously as we drive it up. Weight should be light enough that there is a visible difference in speed between regular & power swing.