(Specialty warm-up: 5 Double kettlebell swing clean, 3L, 3R kettlebell press, 5L, 5R kettlebell back squat) 50/50 Kettlebell press:
1 x 1L, 1R @ fact-finding weight + 3/1000 @ top
5 x 3L, 3R @ as heavy as possible in each Alternating as directed, 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, 3 rounds of: 5L Kettlebell clean + push press 5R Kettlebell clean + push press :30 sec. rest/ assessment 1 + 1 = 1. Weight is self-scaled and should pose a significant challenge in each round. Demand a straight, strong lock-out, and hold for a 2/1000 if there is any question.
Of note: With the addition of the Pistol grip positioning and stacked-hand variation, for most, press/ push press will now govern weight in these drills (as it should); Prior to our Pistol-grip and stacked-hand developments, the swing clean/ ground-to-shoulder were the limiting factor for many. Considering what moves what- very similar to a barbell power clean vs. push press/ jerk, that would make little sense. Identifying that imbalance within standard kettlebell lifting was a primary mover in my drive towards and process of leveling the playing field.
And then: 50 Kettlebell swing @ 1/2 BW 30 Kettlebell back squat @ same (Alternate L to R as desired; No less than 3-rep sets) 50 1-arm kettlebell swing @ 1/4 BW (switch 5L, 5R) 30 Kettlebell Goblet squat @ same 30 calories Airdyne/ equivalent (arms and legs- bite down, get it overwith) Short rest is expected in kettlebell swing sets- when needed, keep it specific (3-5 breaths/ max :20 sec.). No rest during squat sets, and less than no rest during Airdyne calories.
Detail position, put your progress pants on, and complete each piece of the puzzle with power and focus; Soft equals sketchy, and listless is always dangerous. Kettlebell swing reminder: If we lose our strong hinge, back rounds, *heels lift*, or legs fail to snap straight in the “drive” portion of the movement, adjust accordingly and continue safely. Do not bend arms- always swing with a broad, square chest, and arms "short and straight". And finally, “Time under tension”:
15 Sumo squat (15lb. W/ 25lb. M- use bumper plate/ mace/ hammer) + 10 calories Airdyne/ equivalent @ 100% + 250 Jumprope (timed) + 50 hollow rock @ 15lb. W, 25lb. M/ or hands attached to legs + 15 calories Airdyne/ equivalent @ cool down pace Hollow rock: Take short rest as needed, and accept no sub-standard reps Airdyne: Cool-down pace should measure 30-40% of max RPM.