Day 102 of 360
Rest as needed between sets. Weight increases each set (denoted by commas between), and then remains the same for 4 x 5 (denoted by dashes). Begin at a moderate, challenging weight and end as heavy as possible; Each set should be difficult, violent, and feature sound positioning throughout.
“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. Today, demand position and power, and challenge yourself.
Focus on mechanics, tension, and timing, and move deliberately. Box jump should never become a wiggly, flailing attrition drill, unless your training goal is simply completion of tons of shitty box jumps. If 1/2 BW does not pose a significant challenge in box step, scale weight to ability for 10 quality, uninterrupted reps.
And then, aggressively:
Attempt no rest, standardize/ manage your breathing, and move fast. There is no value to a casual pace during brief conditioning.