(Specialty warm-up: 3L, 3R kettlebell row, 5 box jump w/ bumper plate) Pendlay row: 1 x 7 @ 50% of 2RM 2 x 9 @ (up to) 75% of 2RM 1 x 15 @ 50% 1 x 9L, 9R @ (minimum) 1/2 BW (as kettlebell row) Rest reasonably between sets. If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “2 x 10″, it always refers to “Sets” x “Reps”. Reminder: Position and execution always govern weight. Then: Benchmark “Raining Blood” (Slayer – “Reign in Blood”)–4:17 7 Kettlebell swing (35lb. W, 55lb. M) 5 Burpee box jump @ 20″ W, 24″ M 1 powerful breath (no more than 3/1000) Count and note rounds and half-rounds completed in 4:17. If rest is needed, keep it short and specific (3 breaths or less). If designated height/ weight creates compromised positions, make an immediate adjustment. Push hard for at least 1/2 round improvement from last time. Reminder: Even in timed, pace-driven conditioning pieces, quality composition is still more important than simple completion. Adjustments: If burpee box jump is too clunky or slow to be useful in its hybridized state, adjust to 5 "Floor to feet" + 1 "Depth Charge" in each round. Additionally- the scheme is flipped, and the one-powerful-breath distinction was added because I want to see this short drill begin to improve again, and in watching it quarterly for about ten years, I believe it requires a bit of new strategy and nuance to resume both quality and volume advancement. **Today: Benchmark may be preceded or followed with tire flip (OR kettlebell Good Morning) skill work; Attach- adjust- brace- drive. No more than 30 total reps. And then, "Time under tension": One-minute Farmer hold, uninterrupted @ strategic, self-scaled, and challenging weight + 50 "Prison"Abmat sit-up + 15 calories Airdyne/ equivalent @ cool-down pace + Simple, unloaded, movement-based cool-down; Insulate what we need, fix what we broke.
"Prison": Variation features both hands on back of the head, and elbows pointed to the sides throughout. If that position loses integrity, rest briefly, and either find it or adjust it.