(Specialty warm-up: 10 walking weighted lunge, 5 double kettlebell swing clean) 5 rounds of:
5 Double kettlebell swing clean
10 Kettlebell suitcase walking lunge
(Up to) 1 minute rest (take only what both weight and effort earn... )
Swing clean: No lazy set-ups, no soft lifts. Land and stop in an organized rack position for a minimum 1/1000, and adjust weight by round as desired, or as position requires.
Lunge: Strong posture and full range of motion govern weight; Adjust (up or down) by round as needed.
Both lifts: Pay close attention to safety and efficiency in the put-downs just as much as in the pick-ups; Missed lifts and sloppy landings will suck valuable energy from the work sets.
Then, 3 rounds of:
10 Kettlebell high pull + 2/1000 Goblet catch @ scaled to ability- position and scheme governs weight
10 Medicine ball/ sandbag power clean @ 1/2 BW
:20 sec. rest/ assessment
Rest reasonably as needed (3 breaths/ :15 sec) in no less than 10-rep sets. Reminder: Position and execution (and today, hold duration) always govern weight.
Focus in both of these movements is a hard, attentive set-up followed by a powerful, well-timed lift into an organized and aggressive “catch”. Today, hold each rep for a controlled, stopped 2/1000, quickly re-position hands, and re-trace steps to the ground. There is no “hinge” in the up- or- down of either lift. Adjust weight by round as position and execution dictate.
And then, as quickly as possible:
Sprint of 1/4 bodyweight in calories on Airdyne/ equivalent
1/4 bodyweight in underhand bodyweight row 15 Inchworm Repeat sprint of 1/4 bodyweight in calories 1/4 bodyweight: Exactly 25% of what your body currently weighs. Check, don’t guess. You will always guess low. Indulge any transitional impulses/ needs you have (arms only, arms + legs, legs only, underhand grip… ) except the one telling you to 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.
And finally, “Time under tension”: Bar hang (any where, any how) + 10 x :10 sec. hollow rock, each interval ending with a rocking chair to standing + 15 calories Airdyne/ equivalent @ cool down pace
Airdyne: Cool-down pace should look like 30-40% of max RPM. Not fast, not lazy.