(Specialty warm-up: 5 heavy kettlebell Good Morning, 5 burpee, 3 mountain climber) Kettlebell “Short swing”:
1 x 20 @ 1/2 BW 2 x 10 @ (up to) 5RM 3 x 20 @ 65% of 5RM 4 x 10 @ (up to) 50%, as stacked-hand kettlebell swing Rest as earned between sets. If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. This is a challenging scheme-set/ training day; Do not under-address the lighter sets, because the inconsistency-based erosion will present itself in the heavier ones. Lift light, like it's heavy... Today: Perform 2 pull-up and 3 inchworm each scaled to full ability, immediately following each set of swing, and rest as needed after the three movements are complete. “Short swing” simply denotes a heavy, short-range kettlebell swing with the intent of safely driving as much weight as structurally possible to just below chin height.
Today, use weight designated above. Kettlebell swing reminder: Power and position govern weight- If we lose our strong hinge, back rounds, or legs fail to snap straight in the “drive” portion of the movement, adjust accordingly and continue safely. Do not bend arms; Instead, visualize and apply bracing and broadening your upper back.
Then, 5 rounds of: 1 Sled pull (20 yd. @ minimum BW) 10 Burpee/ 15 "Floor to feet" (Bottom of burpee to hinge position and immediately back to floor)
(Up to) 1 minute rest ”Drag” = forward, and “Pull” = backward. Hustle in transition- work until the rest. Alternate between burpee and "Floor to feet" as desired by round. And then, “Time under tension”: 5L, 5R light, perfect Turkish Get-up @ (up to) 15lb. W, 25lb. M (skill work weight) +
25 "Prison" Abmat sit-up (these should be improving- both positionally and constitutionally) + 15 cat/ cow stretch +
15 calorie Airdyne cool-down
This week, Turkish Get-up is skill work/ cool-down: Add a 2/1000 pause to any transition point that you are struggling with. Be critical of the details, and adjust weight as needed if they do not comply.