(Specialty warm-up: 10 hang power clean @ (up to) 1/2 BW, 5 Ketttlebell high pull + Goblet catch, 5 double kettlebell swing clean)
Power clean/ Kettlebell high pull + Goblet catch/ Medicine ball clean: 5, 5, 3, 3, 3- 3- 3 Weight increases as denoted by commas, and then remains the same for a heavy 3 x 3 (denoted by dashes). Begin at a moderate, challenging weight and end as heavy as possible; Each set should be difficult, violent, and positionally sound.
Select whichever variation and tool allows for best positioning combined with appropriately heavy weight. Today: Perform 5 push-up (scaled to full ability) and 10 mace 360 (max 12kg.) or kettlebell halo (max 1/4 BW) immediately following each set of lifts, and rest as needed after the three movements are complete. Then, 5 minutes of: “Burpees from the bottom” ”Burpees from the bottom” simply begin and end with your chest on the floor. Today, trainer will call out a specific number of reps and intersperse varied and brief durations of rest between them, and trainees will remain with chest on the ground ready to go until directed (very similar to our sprint start).
If training on your own, vary the duration of "time on the bottom" between reps from 2/1000 to 5/1000, not to exceed 5/1000. Goal is short, varied resets- forcing both constant engagement and mindful, intelligent breathing. In a group, completing the designated number quickly will lead to a few extra breaths of rest between sets. If a set needs to be skipped due to fatigue, perform 20 additional burpees when the drill is over. And then “Time under tension”: Double kettlebell rack hold (minimum W- 45lb. x 2, M- 62lb. x 2) + 25 Sumo squat @ accurate, challenging 5 rounds of: 1/2 rocking chair (to floor) + 10 hollow rock + back to standing = 1 round +
25 Cat/ cow stretch
Lift and hold in strong, organized kettlebell rack position. Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes. Stand strong and organized- holds build phenomenal strength, provided we stay engaged in the process.