top of page

146:02

(Specialty warm-up: 5L, 5R kettlebell back squat, 10 dowel partial pull-over into accurate back rack, 3L, 3R kettlebell push press) Back squat: Climb to a 2RM using warm-up sets of no more than 5 reps(starting at no more than 60%) before adjusting weight. Rest as needed, and keep total number of post-warm-up lifts under 20 (Ex. 5, 5, 3, 2, 2… ). Note: Achieving a 2RM is not done at all cost of mechanics, form, range of motion, or composure. Unless there’s money on the line, position, execution and range of motion always govern weight; "Locked-out", whether it be standing up straight, or fully overhead, are non-negotiable positions. Additionally: 1 = 1. 2, not surprisingly, = 2. Consideration must be- on occasion- given, but for all but the fewest of our populations that present a very sound reason, there is hard strategy and good sense behind 2RM vs. 1RM; Adhere to it. Please and thank you. Then: Kettlebell push press: Climb to a 1RM (straight and stopped at the top) using warm-up sets of no more than 2 reps (each side) before adjusting weight. Rest as needed, and keep total number of lifts under 12 (Ex. 2L + 2R x 2, 1L + 1R as needed). Safety considered, goal should be matching weight on each side. "Locked-out", and "straight" are non-negotiable positions; If in doubt, stop and hold hard in position, and remove any shadow of it. And then, 5 aggressive minutes of: 5 Push-up 50 Jumprope/ Burpee failure drill Each time we miss during the 50 reps due to form or fatigue, immediately perform 2 burpee and then resume work. Question: Would we rather hustle and push the pace while jumping rope and risk performing some burpees, or take the safe, slow route in an attempt to avoid them? Answering a question with a question: Are we here to truly improve mental and physical conditioning, or perform casual, low-intensity pseudo-aerobics? And finally, “Time under tension”: 25 Tipped-forward hammer/ mace squat @ (up to) 8kg. W, 10kg. M (cool-down/ positional reinforcement... better, not faster... ) 50 Lunge (stationary) @ cool-down pace w/ 15lb. W, 25 lb. M bumper 3 x :30 sec. hollow hold + 15 10/1000 cat/ cow stretch (slow, thorough... )


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. Brace before you drop in each rep, just as if weighted. Develop good habits by practicing sound strategy.

Recent Posts

See All

Comments


bottom of page