(Specialty warm-up: 3L, 3R kettlebell press, 3 double kettlebell swing clean, 3L, 3R kettlebell row)
50/ 50 Kettlebell press: 1 x 3L, 3R @ challenging, fact-finding, 3/1000 @ top of each 5 x 3L, 3R @ as heavy as possible in each 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 3L, 3R″, 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 press. Kettlebell on the “non-working” side assists in keeping tension (hold fist against face in a high, hard front rack), and can help us fact-check position. Position considered, weights should match on both sides. Today: Perform 10 mace 360 (or 6 kettlebell halo) following each set of press, and rest after the two movements are complete. Then, 5 rounds of: 5L, 5R Kettlebell bent-over row 3 Power clean 1 Push press (or) 3 kettlebell clean + 1 push press- Left 3 kettlebell clean + 1 push press- Right (Up to) :30 sec. rest/ assessment Kettlebell bent-over row: Each round is to be as heavy as possible for uninterrupted reps in non-negotiable hinge position. Ground-to-shoulder + push press: Choose the implement that allows for accurate position, with challenging weight. In all but the rarest of circumstances, push press will govern weight. Adjust by round as needed- demand straight, strong lock-out in each rep. As always, with each lift, mechanics, position, and range of motion govern weight. Reminder: "Scaled to ability" is not a statement that should elicit a sense of relief; Quite the opposite. It should prompt attention and effort that walks the border of safety and self-destruction. Anything less will not lead to suitable progress. And then, 5 aggressive rounds of: 3 Chin-up 5 "Floor to feet" (fact-check hinge at top, "attack the floor" on the way down) (Up to) :15 sec. rest (used in no more than three rounds) Take only the rest you need to perform to your full ability in each round. Find your "phone booth", and work in it. No wiggling, no wandering.
Breathe, focus, and move with intent. Pace does not change range or mechanics in chin-up; Not here, anyway. And finally, "Time under tension": 3L, 3R slow, perfect Turkish Get-up @ (up to) 25lb. W, 35lb. M (skill work weight) +
(Minimum) 25 high-quality sit-ups (Banded/ "Prison" Abmat, V-up, hollow rock, 360- pick what you need) +
(Minimum) 15 cat/ cow stretch +
15 calorie Airdyne/ equivalent cool-down
This week, Turkish Get-up is skill work/ cool-down: Add a 2/1000 pause to any transition point that you are struggling with. Be critical of the details, and adjust weight as needed if they do not comply.