(Specialty warm-up: 5 empty bar press + 2/1000, 1 squat complex @ bumper plate, 5 kettlebell high pull + Goblet catch) Press:
1 x 5 @ 50% of 2RM, each with full, stopped 2/1000 overhead 3 x 7 @ (up to) 65% of 2RM 1 x 9 @ 50%, each with full, stopped 2/1000 overhead If a set requires interruption, make as minor a weight adjustment as possible prior to the next. When scheme is listed as “3 x 7″, it always refers to “Sets” x “Reps”. Reminder: Position and organized execution always govern weight, and “locked out” always includes a rigid stop of motion: If/ when in doubt, lock out and pause with emphasis and authority. Know- don’t guess. Then, 7 rounds of: 3 Kettlebell high pull + Goblet catch @ as heavy as possible in each set 3 Squat complex 3 Pull-up (Scaled to ability in each round) :30 sec. rest 1 Chin-up 3 Burpee :30 sec. rest/ assessment Kettlebell high pull + Goblet catch: Focus here is a powerful, dynamic kettlebell high pull transitioning into an organized and aggressive “catch” in the standard Goblet position (hands on side of handles, forearms driven into sides of kettlebell). Hold for a full 2/1000, quickly re-position hands, and re-trace steps to the ground. Adjust weight by round as position and execution dictate. Remember that each lift- not simply each set- starts braced and rooted, and that the "first pull" is slow and heavy, and then full-speed and violent from knees-up. Don't cash out early by attempting to pull with max velocity and ferocity straight from the ground. It seldom works. Squat complex: 1 regular squat + 1 jump squat + 1 left lunge + 1 right lunge = 1 rep. Squat complex weight is self-scaled, and should pose a significant challenge in each round; Sound goal is no less than 1/4 BW, and up to 1/2. Each rep should be difficult, violent, and positionally sound. Kettlebell is held in the Goblet position. Sound position and full range of motion govern weight- especially in the jump squat. If chosen weight compromises either, adjust immediately and continue safely.
Strategize workspace in order to keep transitions efficient, and immediate. And finally, "Time under tension": 5 x 20 yd. Farmer walk @ as heavy as possible in each, no more than one put-down during 50 "Prison" Abmat sit-up + 25 calories Airdyne @ cool-down pace "Prison": Variation features both hands on back of the head, elbows pointed and tension-driven to the sides, and butt on the ground throughout. If that position loses integrity, rest briefly, and either find it or adjust it.