(Specialty warm-up: 3L, 3R kettlebell push press, 1 rep "4-position squat drill")

Kettlebell push press:

1 x 3L, 3R @ fact-finding

5 x 3L, 3R @ scheme appropriate/ adjusted by round as needed

1 x max rep (each side) @ 50% of heaviest above (lock-out governs duration)

Rest as needed between sets. If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “5 x 3L, 3R″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight, and a break in either ends a max-rep set.

Mind the stops- If this is performed truly heavy, you'll need them to reset and rebrace.

Then, 7 attentive, aggressive minutes of:

4-position kettlebell squat drill:

3 Kettlebell front squat (Left)

5 Kettlebell back squat (Left)

3 Kettlebell front squat (Right)

5 Kettlebell back squat (Right)

3 + 5 + 3 + 5 = 1 round. Goal is fluid, seamless transitions from front to back, and left to right. Keep rest to between full rounds (3 + 5 + 3 + 5), only as actually needed, and under :20 sec. Goal is to "wear the weight" for as much of the 7 minutes as we are safely able. Transitions are not an afterthought- ever, but especially in this drill. Demonstrate ownership of the chosen weight by maneuvering it expertly from front-to-back, and side-to-side.

Each set should pose a significant challenge; weakest lift/ transition governs weight. Have scaling options (up or down)nearby in order to minimize wandering or waiting.

And then, 1 Tabata interval (:20 sec. work/ :10 sec. rest x 8) of:

Inchworm

Count and attempt to match reps throughout; Though output may change, effort should remain at 100% in each and every round.

Reminder: There is a hinge in both the climb down and climb up of an ideal inchworm.

And finally, "Time under tension":

5 x 10 Mace front pendulum @ heavy enough to be useful +

5 L-sit attempts/ holds (expect and note improvement) +

L- hang/ knees-up hang (Accumulate two minutes; Our usual "Time under tension" duration) +

15 cat/ cow stretch

Practice L-sit positioning while seated on a bench press bench, grabbing the front/ side in order to establish and secure the position, and then apply hanging from a bar, or locked into a great top position on a dip bar. Lift and tuck knees at/ past 90', and then extend legs hard, together, and with toes pointed.

Use any grip you choose in hang, and switch between them as needed. Remember: Hanging in a half-bicep curl is going to make you feel a lot heavier than you are. Use global structure, not local strength, to support a challenging position for an extended duration. Accumulate at least two minutes, and take as few breaks as possible.