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173:06

(Specialty warm-up: 3L, 3R kettlebell row, 5 box jump w/ bumper plate, 10 reverse lunge w/ bumper plate)

Kettlebell bent-over row:



1 x 9L, 9R @ (up to) 1/4 BW

1 x 7L, 7R @ (up to) 1/2 BW

3 x 5L, 5R @ as heavy as possible


3 x 3L, 3R @ (up to) 1/2 BW

OR

Barbell bent-over row:

1 x 15 @ (up to) 30% of Pendlay row 5RM

1 x 10 @ (up to) 40% of Pendlay row 5RM

3 x 10 @ accurate/ scheme appropriate

3 x 5 @ (up to) 50% of Pendlay row 5RM

Each begins, transitions, moves, and ends exactly the same as the other; Full stand-ups, hard, accurate hinges, full-ranges, and no bounce.



From the "bottom" position of a Good Morning (hard, perfect hinge- weight off the ground), perform a braced, powerful, arm-and-upper-back-dominant row. Low body is not to move.

The addition of this variation was predicated both by people's heavy proficiency in our standard kettlebell row, AND their less-than-ideal tendency to use far more low-body power than upper-body strength in performing them. Often, in order to achieve full range in best position using the kettlebell, thumb turns in 10/15 degrees from full vertical "Pistol" position.

Barbell is always violently 'bent into a frown'.

If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted; This project will require reflection, observation, and scaling to ability.

When scheme is listed as “1 x 7L, 7R″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.



**If designated bodyweight percentages for the kettlebell variation are somehow "easy", hold 3/1000 in perfect position at the top of each rep.


Today: Perform 7 kettlebell deadlift @ BW and 3 pull-upimmediately following each set of row, and rest up to 1 minute after three movements are complete.

Then:

15 Box jump @ (minimum) 25lb. W, 35lb. M (use bumper plate, increase as desired)

15 Box jump @ 15lb. W, 25lb. M

30 Box jump (unweighted, intelligent increase in height)

50 Reverse-lunge box jump

Rest up to :30 sec. between sets, and safety considered, attempt no rest during. Mechanics (start, transition, and finish)govern both weight and height; There is no value to soft, disorganized power movements. Set-up and reset hard, and jump like you mean it. Or, don't.

Be sure to practice jumping with an implement prior to beginning the drill. Ordinarily, we re-set a jump by swinging our arms- not being able to do so (due to holding a bumper plate) can require some adjustment. Additionally- Please always consider trajectory when jumping- especially when adding height to a jump! Too close to the box is just as sure to create dysfunction as too far from the box, or too wiggly when initiating the jump! Height increases, distance from the box also increases. Thank you.

Reverse lunge box jump: Take a full reverse lunge step, and immediately upon return to standing (with hip still loaded), jump on to target. Use the momentum from the lunge to propel the jump- coordinate the return to standing and the takeoff so as to not completely separate the lunge from the jump.

And then, "Time under tension":

10 30/1000 "Prison" Abmat sit-up (top-to-bottom, and back, should take a minimum of 30 seconds)

2 x max-duration full-effort hollow hold +


15 calories Airdyne/ equivalent @ cool-down pace +


15 cat/ cow stretch

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