(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-up (scaled to full ability) Transition seamlessly and immediately, move attentively, and hunt the work; There is no value to short, casual conditioning. "Work in a phone booth." Kettlebell swing reminder: Power and position govern weight- If we lose our strong hinge, back rounds, or legs fail to snap straight in the “drive” portion of the movement, adjust accordingly and continue safely. Additionally, arms are kept "short" by broadening chest, not by bending the arms. Don't intentionally bend your arms. Please and thank you. And finally, “Time under tension”:
100 yd. Farmer walk @ (minimum) 1/2 BW +
5 Push-up + 10 Airplane push-up +
3 x 10 calorie Airdyne/ equivalent sprint, :15sec. between each (pedals stay moving, slower... )
(Immediately into) 5 x :15 sec. hollow rock + stand-up +
15 calories Airdyne/ equivalent @ cool-down pace +
15 cat/ cow stretch Farmer walk: If previous outing was performed uninterrupted, congratulations; Increase one interval this time through.