Power, not pump

Short. Fast hips. The 2×20 already did the damage this week.

1. Raise the temperature

   1 × 5 min · 4 RIR

   Easy bike, jump rope, or two rounds of KB swings + world’s greatest stretch. Hips warm before anything heavy.

   Kettlebell: Two-hand swing, light bell, 2 × 10

2. Step-up

   3 × 5 / leg · 2 RIR

   Drive hard, walk down slow.

   Kettlebell: KB goblet · Rest 90s

3. KB swing

   6 × 5 · 2 RIR

   Heavy, snappy. This is the session.

   Kettlebell: This is the main course. Hinge, snap, float. Not a squat. · Rest 75s

4. Hip thrust

   3 × 5 · 2 RIR

   Explosive up, two-second lower.

   Kettlebell: Double KB · Rest 90s

5. Suitcase hold

   3 × 25 s / side · 2 RIR

   Walk if you want. Don’t shrug.

   Kettlebell: Pallof press or suitcase hold if you only have bells. · Rest 45s