5 x 5 @ (up to) 75% of 2RM
1 x 10 @ 50%
3 x 5L, 5R @ 30-40% (as kettlebell back squat)
Rest as needed between sets. 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.
Qualifier: Kettlebell percentages/ rep schemes listed make sense for a back squat 2RM up to 550lb.
Then, 5 rounds of:
30 Hand-to-hand kettlebell swing @ (up to) 1/4 BW
(Up to) 1 minute rest
Switch hands each rep, and attempt no rest during. If chosen weight breaks position, or causes frequent interruption, adjust one interval down and continue safely.
Kettlebell swing reminder: Power and position govern weight- If we lose our strong hinge, back rounds, or legs fail to snap straight in the “drive” portion of the movement, adjust accordingly and continue safely.
And then “Time under tension”:
Double kettlebell rack hold (W- 45lb. x 2, M- 62lb. x 2)
Lift and hold in strong, organized kettlebell rack position. Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes
Stand strong and organized- tension helps build strength, provided we stay engaged in the process.