(Specialty warm-up: 3L, 3R kettlebell row, 5L, 5R mace shovel- narrow, and heavy, 1L, 1R slow, perfect Turkish Get-up) 5 x 5L, 5R Kettlebell bent-over row @ as heavy as possible in each round 5 x 3L, 3R Kettlebell press @ scheme-appropriate/ scaled to full ability 5 x 1L, 1R 2- count Turkish Get-up @ (up to) 50% of 1RM 50 Mace shovel @ minimum 10kg. W, 12kg. M (alternate left to right as desired- preference is shorter, heavier, narrower sets) 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"! Our 2-count Turkish Get-up helps us break the movement down into specific pieces by requiring a 2/1000 count at each transition point (there are 9). If we are skipping steps, making a technical error, or trying to hurry through a portion of the movement we are weak at, the 2/1000 will catch it and force an adjustment. Take reasonable rest as needed throughout; Address details, set up and reset hard, and move with intent. Soft, casual versions of any of those movements are next to useless, likely dangerous, and definitely hideous. Shovel: Start/ finish position should be a seamless transfer from deadlift/ Good Morning/ weighted row- make adjustments as needed. If suitable weight is not available, movement may also be scaled by shortening the distance between hands, always leaving the rear hand at the very end of the handle. Lock-out should feature both arms 100% straight, and aligned over their respective feet. Then:
50 Mace 360 @ (minimum) 10kg. W, 12kg. M
1 minute rest
100 Mace front pendulum @ (minimum) one interval above 360
As always, position governs weight, and attention will govern position; Apply what you know, in order to lift what you can. Attempt no more than two trips to the ground in both 360 and pendulum sets. Remember to switch evenly and balance top-to-bottom hand in both movements, and left-to-right direction in 360!
15 Kettlebell Good Morning- 2/1000 down, 2/1000 hold in perfect hinge, 2/1000 up- scale weight to ability based on directive
50 Pistol-grip and/ or hand-to-hand kettlebell swing @ minimum 1/4 BW
Timing, "relative tension", violence of action; No soft swings, and no clunky robot ones, either. Switch between variations as desired- focus today on fast, powerful hips and crisp, attentive transitions; "Power dexterity".
And finally, “Time under tension”: (Timed) 15-calorie Airdyne/ equivalent sprint+ 50 hollow rock @ 15lb. W, 25lb. M + 15 calories Airdyne/ equivalent @ cool down pace Hollow rock: Take short rest as needed, and accept no sub-standard reps. Airdyne: Cool-down pace should look like 30-40% of max RPM.