(Specialty warm-up: 5L, 5R kettlebell back squat, 5L, 5R 1-arm kettlebell swing, 5L, 5R kettlebell row) Kettlebell back squat: 1 x 3L, 3R @ fact-finding weight 3 x 3L, 3R @ as heavy as possible in each set 3 x 9L, 9R @ @ (up to) 30-40% of barbell back squat 2RM Then, 3 rounds of: 7 Kettlebell "Short swing" @ (up to) 5RM 3L, 3R Kettlebell bent-over row @ scheme-appropriate And then, 3 rounds of: 9 Kettlebell "Short swing" @ (minimum) 1 interval down from above 5L, 5R Kettlebell row @ same (standard row- from the ground) Followed immediately and aggressively by 3 rounds of: 3L, 3R Stacked-hand kettlebell swing clean (stop at the top)
:30 sec. hold (“Ass over teakettle” Goblet position)
Rest briefly as needed after row/ hold in each round. Rest briefly and specifically as needed, and assess weights and movements while doing so.
Position governs weight in all movements and at all weights. Make ambitious choices, and demand sound and powerful positioning.
At the end of the hold, shove the weight UP, and re-engage both hands at eye/ chin level, and move safely to the floor in a strong hinge! Be confident, stay engaged, and attack the weight.
Kettlebell bent-over row: Each round is to be as heavy as possible for uninterrupted reps in non-negotiable, stationary "Good Morning" hinge position; Weight stays off the ground! No "bounce/ pull"! Note and apply both similarities and differences of standard kettlebell row!
And finally, "Time under tension": (Minimum) 50 High-quality sit-ups ("Prison" Abmat, V-up, hollow rock, 360) + 5 Rocking chair/ Hollow rock complex (To floor, 10 hollow rock, back to standing = 1 rep) + 15 calorie Airdyne @ cool-down pace (30-40% of max RPM- not fast, not lazy)