(Specialty warm-up: 5L, 5R kettlebell back squat @ 1/2 BW, 5L, 5R kettlebell row) Back squat: 1 x 5 @ 50% of 2RM, each with 3/1000 @ top 1 x 5 @ 65% 3 x 5 @ (up to) 85% of 2RM 1 x 9 @ 65%
1 x 15 @ 1/2 BW (as kettlebell Goblet squat)
If 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”. Reminder: Position and execution always govern weight. Attentive set-ups and re-sets, and violence of action in each lift; Soft is sketchy- especially with a significant amount of weight on your back. Then, 5 rounds of:
5 Kettlebell Sumo deadlift @ (up to) BW
3L, 3R Kettlebell row @ as heavy as possible in each round
:30 sec. rest/ assessment
Attentive, sensible Sumo deadlift set-up and execution, every rep. Review/ Assess; No guessing. Unless there is a good reason not to, please anchor all kettlebell rows that are intended to be as heavy as possible.
Note: Sumo deadlift position and kettlebell row position should not look or feel in any way similar.
50 Bodyweight row, with the 1st 10 reps as 5/1000 row
Brief rest in no less than 10-rep intervals, using any hand position or anchors you choose; Mechanics or range do not change as we fatigue. Focus harder, address the details that we take for granted when we're fresh, and demand quality reps.
5/1000 is, unsurprisingly to most, 5/1000; Fresh, tired, possessed by Satan, wearing the wrong pants, etc...
5/1000 row: In this variation, we hold for a full 5/1000 count in the top position- whether it be chest-to-bar, chest-through-rings/ rope, our goal is keeping the chest even with the hands for the full count on all reps.
And finally, “Time under tension”: 15-calorie Airdyne/ equivalent sprint + 500 jumprope (Timed) +
5 rounds of: 1/2 rocking chair (to floor) + 10 hollow rock + back to standing = 1 round + 15 calorie Airdyne cool-down + 15 cat/ cow stretch
Sprint, not a jog- roll off the bike into the jumprope, and rest when you're done. Attempt/ aspire to finish in under 4 minutes.