(Specialty warm-up: 5L, 5R Kettlebell row, 10L, 10R Around-the-body pass)
Kettlebell bent-over row:
3 x 3L, 3R @ as heavy as possible in each
3 x 12L, 12R @ (up to) 60-70% of above
Bent-over row stands all the way up (essentially a one-arm, Pistol grip deadlift), braces, and descends into a hard, perfect, square-backed Good Morning position; Weight does not touch the ground until the set is over!
Then, all at scaled-to-full-ability/ scheme-appropriate weights:
3 x 12L, 12R Pistol grip/ canted one-arm kettlebell swing
3 x 12L, 12R Kettlebell Around-the-body pass(L to R transition happens as Figure-8)
3 x 12 Hand-to-hand kettlebell swing
60 Kettlebell Figure-8
Complete each before moving to the next. Unless high-level proficiency is present in all movements, there should be several weights used for this drill; If you believe you have completed a set too light, within the boundaries of sensibility, omit it and repeat until you get it right.
Outside of the Around-the-body pass, each and every one of these reps should feature the same accurate, powerful, aggressive hinge position.
And then:
12 x 3 Partial pull up
Alternate between pull-up (overhand), 50/50 grip (left), 50/50 grip (right), and chin-up (underhand) in each set. This is both "puller builder" and also deficiency diagnostic; It is very likely one of the four positions will come up far shorter than the others. Listen to what it's telling you.
No matter your proficiency or skill level in pull-up- newest beginner to heavy weighted singles- this drill should be challenging, telling, and helpful.
And finally, "Time under tension":
5 x :15 sec. Plank hold @ 1/2 BW
15 "Prison" Abmat sit-up (harder, not faster)
15 dowel partial pull-over (like you mean it)
15 Cat/ cow stretch
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