(Specialty warm-up: 10 dowel partial pull-over, 20 mace front pendulum, elevator practice) 36 Mace 360/ Kettlebell halo Today, in either movement, change direction each rep and add a full 3/1000 pause between each; Standardize the set-up, standardize the re-set, and move with intent. More tension and detail should lead to more work, not less; Scale drill to full ability, using recent work/ rep schemes/ measurements as guidelines and goals. A break of up to :20 sec. may be taken in sets of no less than 12 reps (two total breaks); Use this to help govern weight and strategy. Then, 3 rounds of: 12 Mace shovel + overhead press (2 x 3L, 3R; 1 shovel + 1 press = 1 rep) 12 Extended-arm elevator sit-up/ Hip-up 6 3/1000 bodyweight row 6 Pull-up 6 Dip :30 sec. rest/ assessment Mace is recommended for extended-arm sit-up, however (obviously), sledgehammer, bumper plate, kettlebell, or even dumbbell may be used if needed. Weight for kettlebell halo + extension is self-scaled, and lock-out duration governs weight in each round. 3/1000 row: In this variation, we hold for a full 3/1000 count in the top position- whether it be chest-to-bar, chest-through-rings/ rope, our goal is keeping the chest even with the hands for the full count on all reps.
And then, 6 attentive, aggressive rounds of: 3 Rocking chair (with "pop at the top", if positionally available) @ 15lb. W, 25lb. M (use bumper plate) 6 Abmat sit-up (with same bumper) 12 calories Airdyne (legs only, plate in-hand) 3 breath rest/ reset (approx :15 sec.) Transition onto and off of the floor and bike without hands, and transition immediately and aggressively from one to the next; Efficiency, hustle, and positional acuity will govern success in this drill. No wiggling, no wandering; Training on your own does not remove transitional accountability. And finally, "Time under tension": 15 Kettlebell Good Morning (3 x 5) @ (up to) BW + 30 light, violent, perfect 1-arm or hand-to-hand kettlebell swing
Attentive, thorough, positionally accurate cool-down will lead directly to application of those same strategies in the primary training pieces.
Again: It is not a coincidence that those paying the most attention to both covers of the book, have a clearer understanding of what's going on in the middle.