(Specialty warm-up: 10 bench press @ 1/2 BW, 5L, 5R kettlebell back squat, 5 burpee broad jump) Bench press: 3 x 9 @ 50-60% of 2RM 1 x 9 @ 30-40%, each rep with a hard, 3/1000 at top Rest as needed between sets; Moderate weight should allow for hard, powerful reps. If a set requires interruption, make as minor a weight adjustment as possible prior to the next. When scheme is listed as “3 x 9″, it always refers to “Sets” x “Reps”. Reminder: Position and organized execution always govern weight, and “locked out” always includes a rigid stop of motion. When in doubt, lock out longer. Then, 3 rounds of: 7L, 7R Kettlebell back squat @ (up to) 40% of barbell back squat 2RM
5L, 5R Kettlebell bent-over row @ scheme-appropriate weight
1 minute active rest (Leg/ arm swing, single-under jumprope, Airdyne @ 30% pace, karaoke run/ side steps… ) If movement or transitions are unfamiliar to you, please review prior to performing, or guiding others to; The back rack position is often left to personal interpretation, and, in our experience, should not be. Weight is self-scaled, guided by percentages above, and each set should pose a significant challenge.
Kettlebell bent-over row: Each round is to be as heavy as possible for uninterrupted reps in non-negotiable, stationary "Good Morning" hinge position; Weight stays off the ground! No "bounce/ pull"!
Reminder: Position and movement-pattern-standard range of motion always govern weight; Don't guess, because that implies you don't know- and if you're reading this, you do. And then, Benchmark: “Raining Blood” (Slayer – “Reign in Blood”)– 4:17 7 Kettlebell swing (35lb. W, 55lb. M) 5 Burpee box jump @ (up to) 20″ W, 24″ M 1 powerful breath (no more than 3/1000) Count and note rounds and half-rounds completed in 4:17. If rest is needed, keep it short and specific (3 breaths or less). If designated height/ weight creates compromised positions, make an immediate adjustment. Push hard for at least 1/2 round improvement from last time. Reminder: Even in timed, pace-driven conditioning pieces, quality composition is still more important than simple completion. Adjustments: If burpee box jump is too clunky or slow to be useful in its hybridized state, adjust to 5 "Floor to feet" + 1 "Depth Charge" in each round. Additionally- the scheme is flipped, and the one-powerful-breath distinction was added because I want to see this short drill begin to improve again, and in watching it quarterly for over ten years, I believe it requires a bit of new strategy and nuance to resume both quality and volume advancement. And finally, “Time under tension”: Plank hold @ minimum 1/2 BW 15 calories Airdyne/ equivalent @ cool-down pace If time reaches two minutes in plank hold, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes. Note: Today, add a minimum of 1/2 bodyweight in bumper plates/ sandbags across lower back starting at top of tailbone. Goal today is enough weight to allow stability for between :20 – :30 sec. If this has been improving, then, allow it to by challenging it.