(Specialty warm-up: 10 dowel partial pull-over, 5 kettlebell suitcase deadlift) 10 rounds of: 10 Stacked-hand kettlebell swing :30 sec. hold ("Ass over teakettle" Goblet position)
:10 sec. rest/ assessment
Using a round or two to climb and assess, swing as heavy as possible for 10 high-powered, uninterrupted reps- switching top-to-bottom hand as desired/ as proficiency allows (goal should be minimum 1/2 BW), and adjust by round as needed. If the "ass over teakettle" movement description doesn’t immediately and clearly make sense, please reference one of the videos we have made demonstrating it. It is simply a handle-down, and vertical, Goblet position.
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. Do not bend arms; Instead, visualize and apply bracing and broadening your upper back.
Then, accumulate 3 minutes of:
Kettlebell Farmer hold @ 3/4 BW
Break as few times as possible, and hold at least a few seconds longer than you think *is*. If 3/4 BW is old news, congratulations; Hold the whole three minutes and move on. And then, skill work/ movement improvement: Kettlebell snatch (From swing or floor) Mace 360 + extension Mace front pendulum + extension
Mace shovel + press (overhead and front, angles of both)
Today, at skill work weights and with the guidance of a qualified trainer (or at very least, referencing the Movement Library), practice the details of several of the lifts listed above and work until improvement is made; Better- not more. Start with the basic progression and add difficulty/ weight as appropriate. Accumulate lots of quality reps, and climb as heavy as desired once position and execution are sound- understanding that the goal today is progress and proof- not max weight.
"Skill work" is only a flawed concept (and more detrimental than valuable) if it is simply composed of lighter, less-specific work sets; Then, it simply becomes casual conditioning. There are details present, you know them, WE know them, so... apply them.
And finally, “Time under tension”: 15 Kettlebell/ Medicine ball Good Morning @ self-scaled and challenging +
30 1-arm/ hand-to-hand kettlebell swing @ 35lb. W, 55lb. M (3 x 5L, 5R) +
15 cat/ cow stretch
Kettlebell swing: If designated weight is not a cool-down weight, adjust accordingly.