(Specialty warm-up: 10 dowel pull-over into back rack + 3/ 1000 hold, 1L, 1R light, perfect Turkish Get-up, 5 rocking chair)
50 Double kettlebell front squat:
Today, sets are partitioned based on chosen weight. Recommended is 1/2 BW +.
Assess honestly, and then choose either: 35 + 15 (lightest), 25 + 25 (moderate), or 5 x 10 (heaviest). Rest up to 1 minute between sets, and adjust weight immediately if position breaks.
Safety considered, stay with chosen scheme, so we are sure to complete all reps. **If weight needs to change after path is chosen, add a hard 3/1000 hold at the top of each remaining rep to level the playing field.**
Then, 5 rounds of:
2L, 2R Turkish Get-up @ (up to) 60% of 1RM
10 Rocking chair@ (up to) 35lb. W, 45lb. M (use whatever you move best)
(Up to) 1 minute rest
Add a 2/1000 pause to any transition point that you are struggling with in Turkish Get-up. Position governs weight in both movements- be critical of the details, and adjust as needed if they do not comply. The 60% weight is not a suggestion; If it feels "too light" for your level of sheer and utter brutality, pause longer and hold harder.
And then, 5 rounds of:
5 “Floor-to-feet” (Bottom of burpee to hinge position and back to floor)
10 Hollow rock
Move efficiently, and transition smoothly and expertly between movements. No designated rest- only break is a brief reset if needed to maintain quality in hollow rock.
And finally, "Time under tension":
25 Sumo squat @ 25lb. W, 35lb. M (bumper plate) +
15 calorie Airdyne cool-down +
15 cat/ cow stretch
Sumo should be improving; Assess/ reassess foot placement/ angle/ width, and depth- just past parallel, but not as low as a "standard" squat!