(Specialty warm-up: 5L, 5R kettlebell row, 10 weighted walking lunge)
3 x 10@ (up to) 65% of 2RM
3 x 5L, 5R @ (minimum) 1/2 BW Rest reasonably between sets. If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “3 x 10″, it always refers to “Sets” x “Reps”. Reminder: Position and execution always govern weight, and each lift should be addressed with intent to injure.
Weighted row- with any tool- begins and ends in a hard, stationary hinge position. Well-braced and "spring-loaded" legs add to the strength and power of the lift, but do not extend in order to drive it. Stay locked-in and braced, and pull with a broad and well-positioned upper back.
Then, on a 10-minute descending clock, move as far as possible through: 50 Kettlebell swing/ Stacked-hand kettlebell swing/ 1-arm kettlebell swing @ 1/2 BW 50 Walking lunge @ same (carried any way, any how- no barbell) 50 Jumping pull-up (stay attached to anchor; much more of a "conditioning" version than the jump to- pull-up- version... range does not change... ) 25 Inchworm 250 Goblet squat @ (up to) 1/4 BW (light, hard, perfect) "Score" is number of squats completed. Expectation is that all will reach and begin work on Goblet squat; Short, specific rest only as needed, and same reminder as above:
**Even in a timed piece, speed is never a substitute for form, and reps count when mechanics and range of motion meet the simple, proven standard.**
(Trainers: Please have the clarity of observation to remove and reassign anyone that views a descending clock as a gutless, thoughtless free-for-all.) And then, as quickly as possible: Sprint of 1/2 bodyweight in calories on Airdyne/ similar Same number in underhand bodyweight row 1/2 bodyweight: Exactly 50% of what your body currently weighs. Check, don’t guess. You will always guess low. Indulge any transitional impulses/ needs you have (arms only, arms + legs, legs only, underhand grip… ) except the one telling you to stop. If you stop: Exit the bike, next person starts, you re-start from the beginning, no matter where you were in the process. Mind your mind, complete your task; Finishing spent is far better than starting twice. This is a "mind over matter" drill; Mind your mind, and the fatigue, won't matter. And finally, "Time under tension":
5 Push-up + 10 Airplane push-up + 20 "Prison" Abmat sit-up @ minimum of :20 sec. each (slow on the way down, slow on the way up) + 5 x :20 sec. hollow rock + rocking chair @ 15lb. W, 25lb. M +
25 calories Airdyne @ cool-down pace "Prison": Variation features both hands on back of the head, and elbows pointed to the sides throughout. If that position loses integrity, rest briefly, and either find it or adjust it.