(Specialty warm-up: 3L, 3R kettlebell press, 3 kettlebell high pull + Goblet catch @ minimum 1/2 BW, 10 weighted walking lunge, 5 rocking chair- both with bumper plate) 50/50 Kettlebell press:
1 x 3L, 3R @ fact-finding weight
3 x 5L, 5R @ as heavy as possible in each set 5 x 1L, 1R @ heaviest above Alternating arms as directed, keep kettlebells in-hand for L-to-R set, and then rest/ adjust weight as needed. When scheme is listed as “5 x 1L, 1R″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight, and overhead/ “locked-out” is not a relative position. 50/50 press features a double kettlebell rack position but a single-arm strict press. Kettlebell on the “non-working” side assists in keeping tension, and can help us fact-check position. Position considered, weights should match on both sides. Today: Perform 10 push-up immediately following each set of press, and rest as needed after the two movements are complete. Advanced push-up suggestions include: Dynamic push-up, ring push-up, Hindu push-up.
5 x 3 Ground-to-shoulder lift (Power clean, kettlebell high pull + Goblet catch, medicine ball "power clean") @ as heavy as possible in each set
5 minutes Goblet squat @ 1/2 BW
Ground-to-shoulder: Today, pick one lift/ tool and maximize it. Use set #1 to address details and grease the groove on a climb to an aspirational weight.
Rest is moderate, and earned.
Squat: Organized, aggressive kettlebell high pull into Goblet position; Break sets as needed; Attempt to stay at no less than three reps. If lifts become singles, adjust weight and continue safely. Keep rest to 3 breaths (:10- :15 sec.) and only take as needed. Even in a timed piece, speed is never a substitute for form, and reps count when mechanics and range of motion meet the simple, proven standards.
And then, 5 rounds of: 10 Kettlebell suitcase walking lunge :20 sec. Farmer hold @ top of 10th :20 sec. rest/ assessment Weight should pose a challenge in each round; Adjust as needed during :20 sec. assessment. Position and posture govern weight- tension and attention will govern position.
No soft lifts, no lazy reps, no hipster posture. Please and thank you.
Reminder: Lunge is as difficult a level-change as a squat- for many, moreso- but is often treated far more casually. Broad chest, brace before you drop, and when loaded with weight, both feet return to center (as opposed to a continuous walk) to ensure a strong start and stop to each rep.
And finally, “Time under tension”:
10 calorie Airdyne/ equivalent sprint + 250 jumprope + 5 calorie Airdyne/ equivalent sprint + 150 jumprope (timed) +
5 x :20 sec. hollow rock + stand-up +
15 dowel partial pull-over +
15 calorie Airdyne/ equivalent cool-down +
15 cat/ cow stretch