(Specialty warm-up: 5 heavy kettlebell high pull + Goblet catch, 3L, 3R kettlebell clean) Kettlebell/ Medicine ball ground-to-shoulder: 10 x 2 @ as heavy as possible in each set Today, select lift that allows movement of the most weight from ground-to-shoulder in a safe and organized manner. Kettlebell recommendations are: High pull + Goblet catch, stacked-hand clean, stacked-hand deadlift + swing clean. Adjust weight/ variation by round as needed, and insist on a stopped, stable rack position in each lift. Then, 5 rounds of: 5 Kettlebell deadlift/ Suitcase deadlift @ BW, each with a full, stopped 5/1000 @ top 5 Dip (scaled to full ability) 5 Inchworm 5 breaths reset/ assessment (:15-:20 sec.)
Work until the rest, and set up each lift like it's heavy; No lazy lifts, no soft movement. This is mid-paced, shorter duration, and should be scaled to full ability in each round. And then, as quickly as possible: 1 minute double kettlebell rack hold @ (up to) 45lb. x 2 W, 62lb. x 2 M 50 Push-up 250 Jumprope 25 "Floor to feet" (Bottom of burpee to hinge position and immediately back to floor) 1 minute kettlebell Farmer hold @ BW (50% in each hand) If designated weights create a compromised position, adjust accordingly and immediately, and continue safely. That being said, “extreme difficulty” is not a “compromised position”. Move with intent, hustle in transitions, and attempt no rest.
And finally, “Time under tension”: Plank hold @ minimum 1/2 BW + (Timed) 10-calorie Airdyne sprint (today, 2 x, with :30 sec. between each) + 5 x :15 sec. hollow *rock*, each interval ending with a rocking chair to standing If time reaches two minutes in plank, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes. Note: Today, add a minimum of 1/2 bodyweight in bumper plates/ sandbags across lower back starting at top of tailbone. Goal today is enough weight to allow stability for between :20 – :30 sec. ***If this has been going well, add weight, and continue improvement. While progressing, the next step is always the first step; Do not wait and hope- act, and improve.