Day 145 of 360
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 5″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.
Then, 5 aggressive rounds of:
Time each round, maximize :20 sec. rest, and attempt to maintain first-round output in all remaining rounds. This is a short drill- position should be meticulous, pace should be vicious.
Position considered, weight starts and stays at ½ BW. If kettlebell swing weight does not pose a significant challenge, add a “Power swing” component by dragging the weight down just as viciously as you drive it up.
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.
”Short swing” simply denotes a heavy, short-range kettlebell swing with the intent of safely driving as much weight as structurally possible to just below chin height.
Then:
And then, immediately and urgently:
Goal today is achieving a quick, seamless transition from movement to movement, and from floor to standing. Pay attention to the details of each, and breathe specifically throughout. Outside of the designated :20 seconds, there is no rest.
*If absolutely necessary, front roll may be replaced 1:1 with burpee from the bottom, starting on your back.
Finally, if you are in a position to, with a partner and as quickly as possible:
Take short, specific rest only as needed, and keep the simple mechanics of the Abmat sit-up intact throughout.
Today: At the end of 25 reps, both partners perform :20 sec. plank hold followed immediately and aggressively by 5 burpee.
