(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 @ BW, each with a full, stopped 5/1000 @ top 5 Dip (scaled to full ability) 5 Inchworm 5 breaths rest/ 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 and impressively as possible: 1 minute double kettlebell rack hold @ 45lb. x 2 W, 62lb. x 2 M 50 Push-up 1 minute Farmer hold @ BW (50% BW in each hand) 250 Jumprope 25 "Floor to feet" (Bottom of burpee to hinge position and immediately back to floor) 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. Neither push-up nor "Floor to feet" are to change in standard due to slightly longer sets; Push-up is scaled once broken, and "Floor to feet" ends in an accurate, lift-worthy hinge in each rep.
And finally, “Time under tension”: Plank hold @ minimum 1/2 BW + (Timed) 10-calorie Airdyne/ equivalent 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.