4 x 8 @ 60% of 1RM
Rest as needed between sets. If a set requires interruption make as minor an adjustment as needed and continue uninterrupted. When scheme is listed as “4 x 8″, it always refers to “Sets” x “Reps”.
Kettlebell push press:
4 x 8L, 8R @ 60% of TGU 1RM
Rest as needed between sets. If a set requires interruption adjust one interval down and re-do it uninterrupted. When scheme is listed as “4 x 8L, 8R″, it always refers to “Sets” x “Reps”.
And then, 4 rounds:
8 2-sec. overhead kettlebell swing @ 60% of TGU 1RM
:20 sec. L-sit*
:20 sec. rest
If overhead position breaks, or sets require interruption, scale weight immediately and continue.
2-second overhead swing reaches but does not cross the vertical plane and holds there for a full 2/1000. The count starts when the weight stops moving. Keep a neutral spine and active shoulders at all times. (Keep your back straight and push the weight to the ceiling.)
*If :20 sec. L-sit is old news, hold for max duration in rounds 1 and 3.