(Specialty warm-up: 3 Kettlebell Good Morning @ BW, 1L, 1R slow, perfect Turkish Get-up)
Kettlebell "Short swing": 5 x 15 @ (up to) 90% of 5RM Rest briefly between sets as needed (up to :45 sec.). Position and power govern weight; Hinge is a hinge- always. Mitigate fatigue through rabid attention to detail and focus on exceptional position. Your brain and body are accustomed to the 15-rep scheme- The game today is to hunt the most that can be moved well for 15 uninterrupted reps.
Anything less than our current structural max at any designated scheme is simply a "kettlebell swing"; Standard then, is weight and arms parallel with the floor. Today, the "Short swing" designation stays, since at least several of these sets will reach our structural max for 15 powerful reps. 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. Additionally, arms are kept "short" by broadening chest, not by bending the arms. Don't intentionally bend your arms. Please and thank you. ”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: Sprint 1/2 bodyweight in calories on Airdyne/ equivalent 1/2 Bodyweight: Exactly 50% of what your body currently weighs. Check, don't guess. You will always guess low. Today, you may use legs only, but not arms only. Use your full body for as much of the work as possible; Do not stop. If you stop: Exit the bike, next person starts, you re-start from the beginning, no matter where you were in the process. Mind your mind, complete your task; Finishing spent is far better than starting twice. While waiting for a bike, immediately following one minute rest after completion of calories, and until all others are finished:
Accumulate 1L, 1R Turkish Get-up @ 20-30% of 1RM
Move steadily and specifically; Rest no more than :10 sec. between arms/ sets. Be patient, make progress- add a 2/1000 pause to any transition point that you are struggling with; If we are skipping steps, making a technical error, or trying to hurry through a portion of the movement we are weak at, the 2/1000 will catch it and force an adjustment. As above- lighter should not mean easier.
In a small group, in which there is no overlap on bikes: Complete at least 10L, 10R Turkish Get-up at a skill work weight, either before or after accumulation of calories.
And then “Time under tension”: 10 Kettlebell Sumo deadlift @ accurate, useful + 5 Sumo squat @ heavy enough to demand compliance + 5 Medicine ball squat @ (minimum) 25lb. W, 35lb. M (braced 2/1000 @ bottom) + One-minute full- effort hollow hold/ rock (do not accept position break) Sumo variations: As the process continues, improvement should be noted in not only themselves, but in the ability to recruit power into and out of all phases of nearly every level-change movement; There is little purpose to an "easy", positionally casual, accessory. For many, ownership of a thorough Sumo position may improve some costly inconsistencies. Timed hollow: Hold hard, and do not let up during one-minute round. If position does break, be aware of where and when, but stay in the hold; There is value to that.