(Specialty warm-up: 10 dowel partial pull-over into back rack, 5L, 5R kettlebell back squat, 3L, 3R kettlebell back squat @ heavier) Back squat:
1 x 5 @ 50% of 2RM 3 x 5 @ (up to) 75% 3 x 3 @ (up to) 85% 1 x 5 @ 50%, each with hard, organized 3/1000 @ top
Kettlebell back squat (single):
1 x 50 @ (up to) 1/2 BW- scaled to ability If barbell sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “3 x 5″, it always refers to “Sets” x “Reps”. Break kettlebell sets into no less than 5 reps, and adjust side-to-side as needed, being sure to end with a total of 25L, 25R. Reminder: Position and range of motion always govern weight, regardless of implement. Today: Perform 3 really slow push-up (Patient on the way down, patient on the way up) and 1 chin-up + 3/1000 hold @ top immediately following each set of squat, and rest up to 1 minute after three movements are complete. Then, in order, uninterrupted, and violently: 50 Stacked-hand kettlebell swing (5 x 5L, 5R) @ (minimum) 1/4 BW 50 Pistol-grip kettlebell/ Mace squat (5 x 5L, 5R) @ (max) 25lb. W, 35lb. M (or 10kg. W, 12kg. M) 50 Bodyweight row (Overhand, barbell)
Mechanics and range of motion govern weight in both movements; Keep weights moderate and challenging, and adjust as needed if position involuntarily breaks. Stacked-hand kettlebell swing: If position or transitions are foreign (or unfamiliar) to you, please reference our video and practice before applying. Pistol-grip squat is geared for positional reinforcement, isometric strength/ tension improvement, and simple, basic suffering. If done correctly, this will be light, challenging, and helpful; Put in what you expect to get out. And then, “Time under tension”: 100 yd. Farmer walk/ 2 minute Farmer hold @ 1/2 BW (50% in each hand) + 50 Hollow rock (5 x 10 as needed- each rep hard and perfect) + 15 calories Airdyne/ similar @ cool-down pace + 15 cat/ cow stretch Adhering to details and staying mindful and composed in cool-down is as important as doing so in the warm-up, or the training day itself. Additionally, it proves that we can do so when taxed, tired, and partially compromised... which is, the true point of all of this.