(Specialty warm-up: 1L, 1R 2-count Turkish Get-up, 3 double kettlebell swing clean + front squat) Turkish Get-up: 1, 1, 1, 1, 1, 1, 1, 1, 1, 1 Alternate arms in each rep, and add weight as desired; Start challenging, and end more challenging; Weight increases in each set (denoted by commas).
If a lift is missed, next reps are performed at heaviest previously successful weight. Today, do not exceed/ modify the designated scheme (totaling 5L, 5R). Add 2/1000 pause to any position/ transition you are struggling with or rushing through.
Hey: Position. Governs. Weight. There is no money on the line, so be aspirational, but not irresponsible. Please and thank you.
Then: Double kettlebell front squat: 7 x 3 @ as heavy as possible in each Weight is scaled to full ability throughout; If sets require interruption at chosen weight, make as minor an adjustment as needed before continuing. When scheme is listed as “7 x 3″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight. Spare no expense in moving weights into rack position; Missed lifts will suck valuable energy from the already challenging work sets.
Additionally- and even if it means less overall weight- please prioritize a high, hard front rack position. This will likely mean hands higher on your face than some are used to, but will lead to improved upper back engagement and better posture/ spinal position. One step back here, will lead to many better steps forward. Thank you.
And then, 5 minutes of: 7 Kettlebell swing @ 1/2 BW 3 Inchworm 1 Chin-