(Specialty warm-up: 3L, 3R Kettlebell push press, 5 rocking chair w/ bumper plate) 6 rounds of: 3L Kettlebell push press + :20 sec. hold in front rack 3R Kettlebell push press + :20 sec. hold in front rack 6 Rocking chair @ 35lb. W, 45lb. M (use bumper plate) :30 sec. rest/ assessment **Hold begins at end of 3rd push press in a high, hard front rack.** Weight in push press is scaled to full ability, and should pose a significant challenge in each round; Adjust by round (up or down) as needed. If a set is significantly under-lifted, omit and repeat at appropriate weight (Ex. If you could press chosen weight for 9 reps if required, it is too light for today's purpose). Rack hold is to be hard, organized, and violent, even though stationary. Fist on your face, guts tight, torso position (and facial expression) are neutral. 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. Then, 1 Tabata interval (:20 sec. work/ :10 sec. rest x 8) of: Slam ball @ 15lb. W, 25lb. M (Alternating with) Medicine ball throw @ 12lb. W, 16lb. M Keep pace violent and position strong, and match effort throughout; There is no value to casual, brief conditioning. If squat is questionable, or has eroded in any participant, adjust immediately to "Tall slam ball" and continue safely! Today, efficient transitions between movements will make or break the drill. Direction of force is different, but order-of-operations and violence of action are the same. And then, “Time under tension”: 2 x 5L, 5R Mace short shovel @ heavy enough to be useful (this should also be improving- in both position and violence) + Bar hang + 50 walking lunge @ cool-down pace, but max-weight-loaded positioning 15 Dowel pull-over/ chicken wing
Bar hang: Today, use any grip you choose, and switch between them as needed. Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes (in bar hang), you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes. Lunge: Pace is cool-down, position is detailed and progress-oriented. Knee tracks the foot, heel is firmly planted, and stepping forward does not mean leaning forward; chest stays broad and shoulders drive back as we move forward. Brace before you drop in each rep, just as if weighted. Develop good habits by practicing sound strategy. In any situation that does not include the elements mentioned above, "Prison" lunge should be requested and applied.