(Specialty warm-up: 5 heavy kettlebell Good Morning, 5 burpee, 3 mountain climber)
1 x 20 @ 1/2 BW
2 x 10 @ (up to) Kettlebell "Short swing" 5RM
3 x 10 @ 65% of 5RM 4 x 10 @ (up to) 50%, as stacked-hand kettlebell swing Rest as earned between sets. If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. Today: Perform 2 pull-up and 3 inchworm each scaled to full ability, immediately following each set of swing, and rest as needed after the three movements are complete.
“Short swing” has always simply denoted a heavy, short-range kettlebell swing with the intent of safely driving as much weight as structurally possible to just below chin height. Through 100% fault of mine, the terminology had become murky. The purpose of the short swing is to (with all other positional standards in place) allow for a shorter-range swing at aspirational weights; That strategy has beyond any doubt built the confidence and physicality that in turn, allows for powerful and incredible parallel-with-floor swings in all of our trainees and trainers at significant weights. The term "Short swing" will exclusively be used on days where the demand is organized, heavy, and progressive. Anything less than our current structural max at any designated scheme is simply a "kettlebell swing". Thank you to Matt/ AAAC for the provocation to clarify the language. If any questions remain, please do not hesitate to ask. 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. In part two today- at what are now very moderate weights for most- challenge hand position and transitions, and add "power" to the descent. Do not bend arms; Broaden your back.
Then, 5 rounds of: 1 Sled pull (20 yd. @ minimum BW)
10 Burpee/ 15 "Floor to feet" (Bottom of burpee to hinge position and immediately and aggressively back to floor)
(Up to) 1 minute rest ”Drag” = forward, and “Pull” = backward. Hustle in transition- work until the rest. Alternate between burpee and "Floor to feet" as desired by round. And then, “Time under tension”:
5L, 5R slow, perfect Turkish Get-up @ (up to) 25lb. W, 35lb. M (skill work weight) +
25 "Prison" Abmat sit-up (these should be improving- both positionally and constitutionally- no forward elbows) +
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.