50/50 Kettlebell strict press:
3 x 3L, 3R @ as heavy as possible in each
3 x 3L , 3R @ 2 intervals down from heaviest above
Alternating 3L, 3R, accumulate 36 total reps (18 left, 18 right). Keep kettlebells in-hand for L-to-R set, and then rest/ adjust weight as needed. When scheme is listed as “3 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, 10 minutes of:
10 Mace 360/ 1-arm 360/ Kettlebell halo
5 Pull-up
50 revolutions Airdyne
5 Push-up
:15 sec. rest
Scale mace/ kettlebell weight to ability for 10 quality, uninterrupted reps. Hustle in transitions, and complete as many rounds as possible in designated time.
Pace should not alter position- move quickly, but not carelessly.
And then, “Time under tension”:
Weighted hollow hold @ 15lb. W, 25lb. M + 30 calories Airdyne @ cool down pace
Today, dumbbell or kettlebell is held directly over chest. Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.