(Specialty warm-up: 5 Kettlebell high pull + Goblet squat- 1 + 1 = 1)
50 Goblet squat @ 1/2 BW Provided position is safe and sound, weight is non-negotiable. Break into as small of pieces as needed to complete with quality (Ex. 10 x 5, or 5 x 10) . Then, kettlebell skill work:
Clean/ swing clean
Perform sets of 5 reps, evaluate, and either stay and adjust/ improve position or increase weight, perform another set, and evaluate again.
Once basic patterns and positioning are safe and sound, it often requires suitable weight to crack the facade; Hunt the failure point, and fix it. If you can't find one, look again.
Start and stay with what you need the most, not what you like the most; Select 2-3 movements and be thorough, don't blast through the whole list and expect the weakest links to strengthen.
And then, “Time under tension”: 1 Tabata interval (:20 sec. work/ :10 sec. rest x 8) of: Abmat sit-up (alternating with) Rocking chair 10lb. W, 15lb. M- use a bumper plate, and do not allow hands to touch the ground for the entire drill. + 15 Airplane push-up (chin, chest, and hips all "land" at the same time, and also lift at the same time... ) 15-calorie Airdyne/ equivalent sprint + 250 jumprope (timed) +15 calorie Airdyne/ equivalent cool-down Same hollow position strategy as yesterday; Incidentally, staying in a true hollow body position allows for a much more efficient return to standing (rocking chair).