(Specialty warm-up: 3L, 3R stacked-hand kettlebell clean, 5 high, hard, aggressive straight jump) Stacked-hand kettlebell clean: 5 x 3L, 3R @ as heavy as possible in each- hard, uninterrupted sets of 3.* 5 x 1L, 1R @ heaviest above Moderate rest between sets (no more than one minute, likely around half of that... ). When the goal is widely-transferable, powerful ground-to-shoulder mechanics, the implement should be interchangeable. In “stacking” the hands, place and lock the fingers over the middle knuckles, not the big ones. This allows the wrist to stay straight and strong, and hands to make a seal around the handle! Don’t cross your thumbs! *It's Saturday- End of a week, means both accumulated volume and previous loads considered in both scheme and strategy; "3", is not three singles... it's an organized, aggressive, stay-attached-to-the-weight, three. Hard and deliberate reset each rep, with no disengagement between them. Then, 5 rounds of: 5 5/1000 Bodyweight row (overhand, barbell) 5 Underhand bodyweight row (no hold) :10 sec. rest 5/1000 row: In this variation, we hold for a full 5/1000 count in the top position- whether it be chest-to-bar, chest-through-rings/ rope, our goal is keeping the chest even with the hands for the full count on all reps. And then: Benchmark “Class War/ My Promise“– 6:07 (Wisdom in Chains– “Class War”) 40 revolutions Airdyne/ equivalent 20 yd. walking lunge 5 Inchworm
(Hustle back to starting point)
Count and note rounds and partials completed in 6:07 (Ex. 4 rounds + Airdyne= 4.1). Demand at least a partial round improvement over last time, or a performance that sets a high bar for next time.
Reminder: Revolutions count on one side- easiest is to count each "rep" as left foot moves forward.
And finally, "Time under tension": 15 Kettlebell Good Morning @ self-scaled and challenging, 3 x 5 + 5 x 10 Mace front pendulum @ heavy enough to be useful (mind your posture- hands start and stay at/ above solar plexus) + Bar hang + 50 Abmat sit-up (maximum 25 @ 1/4 BW, minimum 25 as true "Prison" Abmat sit-up) + 15 Dowel partial pull-over (hold where needed, for as long as needed) Bar hang: Today, use any grip you choose, and switch between them as needed. Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes (in bar hang), you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes. Partial pull-over is active cool-down, and should be performed in organized positions- only pull dowel over to point of position break, maintain a brief hold, and repeat. Goal is opening up the upper body after a challenging posture day, and improving position for next time.