(Specialty warm-up: 5L, 5R kettlebell back squat, 5L, 5R kettlebell row, 10 broad jump) 5 rounds of: 1 Sled drag @ (minimum) BW 20 Kettlebell back squat (1 x 10L, 10R) 10 Kettlebell bent-over row (5L, 5R @ scaled to ability) :20 sec. rest/ assessment "Drag" = forward, "Pull" = backward. Today, weights in all three movements are scaled to ability, and may adjust (up or down) by round as needed. Sled drag baseline is bodyweight- adjust as far past that as skill and will allow. Adjust up or down based on proficiency in each movement, prior training days, and current performance; Evaluate each round- Position considered, do not under-lift. Squat: Quality and accuracy govern weight. If performed to ability, and with high standards, the weight will change during the five rounds. It might go up in round 2 or 3, and will likely come down in rounds 4 and 5; That is the point. 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"! Then: 20 Chin-up (Scaled to full ability for 1-2-3 rep sets) 20 3/1000 Underhand bodyweight row 100 Medicine ball throw @ (minimum) 10lb. W, 12lb. M Rest briefly as needed during chin-up. Keep mechanics and range of motion, and scale accordingly if they do not cooperate. Please keep in mind that partner-assisted pull-up and chin-up are our preferred method of scaling, and have groomed the clearest path to unassisted reps. Bands, next, jumping assisted, last. Goal is as much pull as possible, with as little "jump". 3/1000 row: In this variation, we hold for a full 3/1000 count in the top position- whether it be chest-to-bar, chest-through-rings/ rope, our goal is keeping the chest even with the hands for the full count on all reps. There is anti-rest during the medicine ball throw; Any soft, slow, or disorganized throw is rejected and repeated; There is no value to lackadaisical, un-powerful power movements. Hurt the wall, hurt the ball, empty the tank. If throwing with a partner, throw- at- a partner. And then, "Time under tension": 15 Kettlebell Sumo deadlift @ accurate, intelligent, useful + 5 x :20 sec. full- effort, hard, perfect hollow hold/ rock + 2 attentive, positionally sound rounds of: 25 "Prison" Abmat sit-up 25 cat/ cow stretch
Set Abmat behind you, not underneath you (a few inches from your body, not wedged underneath like a doorstop). Perform sit-ups with fingers laced hard behind head, elbows pointed to the sides (outside field of view) and without allowing butt to come off the ground or posture to break. Keep a strong, organized arch, and drive hips forward at the top of each rep. Today, intersperse 5/5 with cat/ cow stretch as desired.