(Specialty warm-up: 5 heavy kettlebell Good Morning, 30 mountain climber) Kettlebell “Short Swing”: Climb to a new 5RM using warm-up sets of no more than 9 reps before adjusting weight. Rest as needed, and keep total number of swings under 40 (Ex. 9, 7, 5, 5, 5, 5). If suitably heavy kettlebells are not available, swing the heaviest you have for 3 x 7 followed by 2 max-rep sets. Kettlebell swing: Only count reps in which the weight (and your arms) reach (today... damn near) parallel with the floor. Do not bend your elbows on purpose, and do not allow them to bend more than 15-20 degrees; Pull and keep arms "short and straight" by engaging the upper back and "bending" the kettlebell handle (this should feel a lot like the top of a bench press). 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. ”Short swing” simply denotes a heavy, short-range kettlebell swing with the intent of safely driving as much weight as structurally possible to just below chin height.
Then, 5 rounds of: 1 Sled drag (20 yd. @ (recommended) 1+1/2 BW+) 10 Burpee/ 15 “Floor to feet” (Bottom of burpee to hinge position and immediately back to floor)
10 Underhand bodyweight row
(Up to) 1 minute rest (take only what your output earns) ”Drag” = forward, and “Pull” = backward. Hustle in transition- work until the rest. Alternate between burpee and “Floor to feet” as desired by round. Today: Time a strong round one, and work hard to match throughout. Remember- pace does not change range, and speed is never a substitute for form. And then, “Time under tension”: Plank hold @ minimum 1/2 BW + 1-arm bodyweight row hold + 5 rounds of: 1/2 rocking chair (to floor) + 15 hollow rock + back to standing = 1 round + 15 cat/ cow stretch If time reaches two minutes in plank and/ or bodyweight row 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.