(Specialty warm-up: 1L, 1R slow, perfect Turkish Get-up, 5L, 5R 1-arm kettlebell swing)
20 "Odd Lifts" Turkish Get-up Use anything but a kettlebell, but do not deviate from sound the sound positions and mechanics used in the standard, proven kettlebell version. Take time, adjust details, and make ambitious choices. Suggestions include: Sandbag, hammer/ mace (preferred), (distant seconds/ mobility-contingent) slam ball/ medicine ball. With hammer/ mace: Weight goes in the back, handle goes in the front. Create enough distance between where your hand is, and the base of the weight to demand full stability and positional accuracy. When done correctly, we have seen this make a nearly-perfect Turkish Get-up in all that have practiced it. If suitable distance has been created between the hand and the weight, it is very simply impossible for the arm or wrist to be bent. Unless you have an exceptional Turkish Get-up, this will likely be lighter than you think, and harder; Making it a perfect choice for today. Then, 5 rounds of: 5 Kettlebell Good Morning @ (minimum) 1/2 BW 10 Mace shovel (narrower hands = heavier weight) 5L, 5R Mace 360 :20 sec. rest/ assessment Weigh is self-scaled and should pose a challenge in each round. Unless high-level proficiency is demonstrated in mace 360, it will be lighter than shovel. If you have not done so recently: Please revisit the legs-hips-arms last order-of-operations and power timing in the shovel. Hard, accurate hinge, lead arm starts and stays viciously straight, rear hand "in your pocket". Wait for the hips to send the hand, and then explode into a straight-arm, both hands high above eyes, lock out. Once overhead position is proven, initiate descent by simply pulling the rear hand back into your pocket. Every rep. And then: Mace front pendulum: 4 x 50 Rest up to 1 minute between sets, and adjust weight in the next if more than one interruption is needed. Move with power and intent; We want to allow momentum to do its job, of course, but we should make it work as hard as we can on the way up, and as little as we can on the way down. When scheme is listed as “4 x 50″, it always refers to “Sets” x “Reps”. And finally, “Time under tension”: 15 Kettlebell Good Morning @ BW+ (3 x 5) 50 1-arm/ Hand-to-hand kettlebell swing @ (minimum) 25lb. W, 35lb. M Switch arms in 5-rep sets; If designated weight is not a cool-down weight, adjust accordingly.