(Specialty warm-up: 1L, 1R Turkish Get-up @ slow and perfect, 1L, 1R Elevator sit-up)
5 x 1L, 1R Turkish Get-up @ 60-65% of 1RM
10 x 2L, 2R Kettlebell snatch @ scaled to full ability, each rep w/ 2/1000 @ top
10 x 2L, 2R Lunge @ heaviest kettlebell snatch weight (held in front rack)
5 x 1L, 1R Elevator sit-up @ (recommended) same/ scaled to full ability (Kettlebell in front rack or Goblet position)
As directed, complete all of one before moving to the next. Always- but especially in four detail-heavy movements- position, organization, and range of motion govern weight. If there is a "hole in the boat" in any of our main movement patterns, one of these lifts/ movements will find it. Rest briefly as needed, focus on details, and stay aggressive; One soft, passive set can ruin all that follow it.
This is a piece in which the "scheme appropriate" directive must be properly assessed and applied in order to achieve desired response.
If kettlebell snatch is clunky, or too light to be useful, adjust to 1-arm swing + elbow bend @ eye level (part 2 of the "kettlebell snatch progression"). Also, if tracking hand is to be used, do so consistently, and accurately- the same each rep, and with a purpose. Don't just grab wherever, when shit starts going wrong or getting harder. Thank you.
If Elevator sit-up is clunky, abnormally uncooperative, or unreasonably uncomfortable for anyone, adjust to hip-up, knowing the weight will be a little lighter but certainly not easier.
Then, 5 attentive, aggressive minutes of: 5 Push-up 3 "Floor-to-feet" 5 Bodyweight row (Optional) 3/1000 reset "Work in a phone booth"; If there is even a chance of needing it, have appropriate push-up scaling in sight prior to beginning. Think "reset", not "rest" if the 3/1000 is taken; A good breath, and fucking go. Push-up: If mechanics or range of motion fail, scale accordingly to ensure both progress and safety; Leave the ego out of the equation- excellent, scaled push-ups are far better than crappy, broken “unscaled” ones. "Floor-to-feet": Engineered as a way to improve power mechanics/ hip timing/ simple conditioning, and outsmart what often become wiggly, flailing burpees; If it does not explode off the floor, into a near-perfect hinge, and then explode back down, we have lost the purpose of the strategy. And then “Time under tension”: 2 x 5L, 5R Mace "Short shovel" @ accurate, powerful + 30 walking lunge @ cool-down pace + 2 x 1 minute full- effort, hard, perfect hollow hold/ rock + 15 calories Airdyne/ equivalent (cool-down) + 15 cat/ cow stretch, like you mean it 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. Hollow: Do not concede position. Do not conserve energy. Hold as hard as you can, rest briefly between minute-rounds, and do it again. If this is not the hardest (yet, also the simplest... ) part of the training day, we have made a strategic error. Airdyne/ equivalent: Cool-down pace should look like 30-40% of max RPM; Not fast, not lazy.