(Specialty warm-up: 5L, 5R kettlebell back squat, 5L, 5R kettlebell swing, 5L, 5R kettlebell row) Kettlebell back squat: 1 x 3L, 3R @ fact-finding weight 3 x 3L, 3R @ as heavy as possible in each set 3 x 9L, 9R @ (up to) 30-40% of barbell back squat 2RM Then, 3 rounds of: 7 Kettlebell "Short swing" @ (up to) 5RM
3L, 3R Kettlebell bent-over row @ scheme-appropriate (performed from Good Morning position- weight does not touch ground)
And then, 3 rounds of:
9 Kettlebell "Short swing" @ (minimum) 1 interval down from above
5L, 5R Kettlebell row @ same (standard row- from the ground)
“Short swing” has always simply denoted a heavy, short-range kettlebell swing with the intent of safely driving as much weight as structurally possible to just below chin height. Through 100% fault of mine, the terminology had become murky. The purpose of the short swing is to (with all other positional standards in place) allow for a shorter-range swing at aspirational weights; That strategy has beyond any doubt built the confidence and physicality that in turn, allows for powerful and incredible parallel-with-floor swings in all of our trainees and trainers at significant weights. The term "Short swing" will exclusively be used on days where the demand is organized, heavy, and progressive.
Anything less than our current structural max at any designated scheme is simply a "kettlebell swing". Thank you to Matt/ AAAC for the provocation to clarify the language. If any questions remain, please do not hesitate to ask. 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. In part two today- at what are now very moderate weights for most- challenge hand position and transitions, and add "power" to the descent. Do not bend arms; Broaden your back. Kettlebell bent-over row: Each round is to be as heavy as possible for uninterrupted reps in non-negotiable, stationary "Good Morning" hinge position; Weight stays off the ground! No "bounce/ pull"! In part three, please note the language change to "kettlebell row", which does begin and end every rep on the ground. Thank you.
Followed immediately and aggressively by 3 rounds of:
3L, 3R Stacked-hand kettlebell swing clean (stop at the top)
:30 sec. hold (“Ass over teakettle” Goblet position)
Rest briefly as needed after row/ hold in each round. Rest briefly and specifically as needed, and assess weights and movements while doing so.
Position governs weight in all movements and at all weights. Make ambitious choices, and demand sound and powerful positioning.
At the end of the hold, shove the weight UP, and re-engage both hands at eye/ chin level, and move safely to the floor in a strong hinge! Be confident, stay engaged, and attack the weight.
And finally, "Time under tension": (Minimum) 50 High-quality sit-ups ("Prison" Abmat, V-up, hollow rock, 360) +
5 Rocking chair/ Hollow rock complex (To floor, 10 hollow rock, back to standing = 1 rep) +
15 calorie Airdyne/ equivalent @ cool-down pace (30-40% of max RPM- not fast, not lazy)