(Specialty warm-up: 3L, 3R kettlebell swing clean + push press, 20 mace front pendulum) 20 minutes of: Kettlebell swing clean + push press Weight is self-scaled, and may change (and very well should change) during designated time. Suggested switch is 3L, 3R, with no more than 5L, 5R. Descending clock does not change expectation of quality, or shorten range of motion. Lift- land- stand- set- press: Combining lifts is never permission to skip or under-address valuable steps. At each 5-minute mark, and when time expires: Clock stops, 5 pull-up are completed, and work resumes (20 total pull-up). Hustle, demand full range of motion, and make progress. Or, don't. Then, as quickly as possible: 100 Mace front pendulum @ 10kg. W, 12kg. M Attempt no drops to the ground; If rest is needed, decelerate the mace and keep it in-hand. Make this extremely simple drill extremely difficult. Or... don’t.
**If a suitable mace is not available, adjust to 60 reps kettlebell Figure-8, to our standards. Please see Movement Library if not 100% familiar with our adjustments to this often sloppy and unspecific movement.
And then, “Time under tension”: 200 yd. Farmer walk @ 1/2 BW (50% in each hand) + Plank hold @ minimum 1/2 BW*** + 25 dowel partial pull-over Farmer walk: If previous outing was performed uninterrupted, congratulations; Increase one interval this time through. 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 more weight, and continue improvement. While progressing, the next step is always the first step; Do not wait and hope- act, and improve. Partial pull-over is active cool-down, and should be performed in organized positions, including a hollow body- only pull dowel over to point of position break, maintain a brief hold, and repeat. Goal is opening up the upper body after a challenging posture day, and improving position for next time.