(Specialty warm-up: 5 suitcase deadlift @ BW)
10 rounds of:
1 Farmer walk (20yd. @ (minimum) BW)
10 Kettlebell swing @ 50% of above (using one of the two kettlebells you carried... )
5 Push-up/ Plyometric push-up
:20 sec. rest/ assessment
Work hard until the rest; Scale weights and push-up variation to full ability and adjust (up or down) by round as needed/ as position dictates.
Kettlebell swing reminder: Power and position govern weight- If we lose our strong hinge, back rounds, or legs fail to snap straight in the “drive” portion of the movement, adjust accordingly and continue safely. Additionally, arms are kept "short" by broadening chest, not by bending the arms. Don't intentionally bend your arms. Please and thank you.
Today: If you want to swing more, carry more. If you want to carry more, swing more. No more than two kettlebells per round are used for this drill.
Then, 20 rounds of:
1 Pull-up/ Chin-up/ Mixed grip (Scaled to full ability)
2 Burpee (With violent, full-extension jump in each rep)
:10 sec. rest
Reminder: “Scaled to ability” is not a statement that should elicit a sense of relief; Quite the opposite. It should prompt attention and effort that walks the border of safety and self-destruction. Anything less will not lead to suitable progress.
Advanced pull-up suggestions include:Weighted, L-pull-up, chest-to-bar, negative. No kip, no butterfly. Make one, enough. Do not waste one single rep, of one single set.
Ever- but especially when there is "only" one.
And then, as quickly as possible:
20 calories Airdyne/ equivalent @ 100% (arms and legs- keep your feet on the pedals)
Transition seamlessly; If brief rest is needed, take it after beginning the set of inchworm. There is value to transitioning tired and making yourself move in simple conditioning drills.
If we rest whenever we want to, then... we'll rest whenever we want to.
And finally, “Time under tension”:
1 minute plank hold @ as close to bodyweight as can safely be loaded by a training partner (think of this as "plank proof")
5 rounds of: 1/2 rocking chair (to floor) + 5 hollow rock + back to standing = 1 round +
1 minute uninterrupted, intent-to-injure hollow hold (hold as hard as you can... like it's important... )
15 dowel partial pull-over
Partial pull-over is active cool-down, and should be performed in organized positions- only pull dowel over to point of position break, maintain a brief hold, and repeat. Goal is opening up the upper body after a challenging posture day, and improving position for next time.