Dy 65 of 360
Kettlebell “Short swing“*:
Rest 1 minute between each set. Though weights specified should be utilized if possible,
position and execution always governs weight- If we lose the full hinge, back rounds, or legs fail to snap straight in the “drive” portion of the movement, adjust accordingly and continue safely.
When scheme is listed as “2 x 20″, it always refers to “Sets” x “Reps”. Provide mechanics are intact, sets of 20 may be broken, if needed, into 2 x 10 or 15 + 5 in order to complete with designated weight.
Rest up to 2 minutes, then:
BENCHMARK
“Class War/ My Promise“– 6:07 (Wisdom in Chains– “Class War”)
Count and note rounds and partials completed in 6:07 (Ex. 4 rounds + Airdyne= 4.1).
Demand at least a partial round improvement over last time.
And then, 6 minutes of:
Complete as many rounds as possible, working hard during the work, and focusing on recovery during the rest; Mindful breathing helps mitigate fatigue.
*”Short swing” denotes a heavy, short-range kettlebell swing with the intent of safely driving as much weight as structurally possible to just below chin height. Today, use weight designated above.
