50/50 Kettlebell strict press:
3 x 1L, 1R @ as heavy as possible in each
5 x 3L , 3R @ as heavy as possible in each
Alternating 1L, 1R, and then 3L, 3R, accumulate 36 total reps (18 left, 18 right). Keep kettlebells in-hand for L-to-R set, and then rest/ adjust weight as needed. When scheme is listed as “5 x 3L, 3R″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight, and overhead is not a relative position.
50/50 press features a double kettlebell rack position but a single-arm press. Kettlebell on the “non-working” side assists in keeping tension, and can help us fact-check position. Position considered, weights should match on both sides.
Then:
Benchmark
“Duende“ 7:48 (Catharsis– “Passion”)
6 Rocking chair
6 Strict or kipping pull-up (Or 9 jumping pull-up. No butterfly.)
6 Straight jump
Complete as many rounds and partials as possible in 7:48, and note results. Keep a violent pace and laser-focus; Benchmark is not supposed to be easy or casual.
And finally, “Time under tension”:
Double kettlebell rack hold @ heaviest 3-rep weight from above
Lift safely and hold in strong, organized 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.