(Specialty warm-up: 5L, 5R kettlebell row, 10 weighted walking lunge) Pendlay row:
1 x 5 @ 50% of 2RM
3 x 10 @ 65% Kettlebell row: 3 x 5L, 5R @ (minimum) 1/2 BW Rest reasonably between sets. If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “3 x 10″, it always refers to “Sets” x “Reps”. Reminder: Position and execution always govern weight, and each lift should be addressed with intent to injure. Then, on a 10-minute descending clock, move as far as possible through: 50 Kettlebell swing/ Stacked-hand kettlebell swing/ 1-arm kettlebell swing @ 1/2 BW 50 Walking lunge @ same (carried any way, any how- no barbell) 50 Jumping pull-up (stay attached to achor; much more of a "conditioning" version than the jump to- pull-up- version... ) 25 Inchworm 150 Goblet squat @ 1/4 BW "Score" is the number of squats completed. Expectation is that all will reach and begin work on Goblet squat; Short, specific rest only as needed, and same reminder as above: **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 standard.**
(Trainers: Please have the clarity of observation to remove and reassign anyone that views a descending clock as a gutless, thoughtless free-for-all.) And then, as quickly as possible: Sprint of 1/4 bodyweight in calories on Airdyne/ equivalent Same number in 3/1000 underhand bodyweight row 1/4 bodyweight: Exactly 25% of what your body currently weighs. If you're not sure, check, don’t guess. You will always guess low. Indulge any transitional impulses/ needs you have (arms only, arms + legs, legs only, underhand grip… ) except the one telling you to stop. If you stop: Exit the bike, next person starts, you re-start from the beginning, no matter where you were in the process. Mind your mind, complete your task; Finishing spent is far better than starting twice.
3/1000 row: 3/1000 is, 3/1000. Fresh, tired, or otherwise. Count starts when the bar touches and stops.
And finally, "Time under tension":
5 Push-up + 10 Airplane push-up +
20 "Prison" Abmat sit-up @ minimum of :20 sec. each + 5 x :20 sec. hollow rock + stand-up @ 15lb. W, 25lb. M +
15 calories Airdyne/ equivalent @ cool-down pace "Prison": Variation features both hands on back of the head, and elbows pointed to the sides throughout. If that position loses integrity, rest briefly, and either find it or adjust it.