5 x 5 @ (up to) 75% of 2RM
1 x 10 @ 60% (use double overhand grip)
1 x 20 @ BW (using single kettlebell)
If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “1 x 10″, it always refers to “Sets” x “Reps”. Reminder: Position and execution always govern weight.
If an appropriately heavy single kettlebell is not available, adjust to 1 x 20 suitcase deadlift to reach designated weight.
3 x 10 @ 50-60% of 2RM
Rest as needed between strong, uninterrupted sets. As above, position and range of motion governs weight.
And then, violently:
For this drill, alternate arms + legs (full-body) with arms-only (feet on pegs) in exact 5-calorie intervals, and note time to completion. Drive power from your midline, and move the bike with your whole body.
And finally, “Time under tension”:
Switch arms in 5-rep sets; If designated weight is not a cool-down weight, adjust accordingly.
Any responsible self-defense clinic/ class/ curriculum must include a firm-handed introduction of the non-glamorous strategic and psychological concepts behind defending yourself in a volatile situation.
The mindset must be addressed and in place before the physical skillset is practiced; No different than carrying a gun you’ve never learned to shoot- you don’t want to learn of a deficiency while attempting to pull the trigger.