(Specialty warm-up: 5L, 5R kettlebell front squat, 5 kettlebell high pull + Goblet catch) Front-loaded squat:
1 x 5 @ final fact-finding implement/ weight 5 x 5 @ (up to) 75% of heaviest implement 2RM 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 5″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight. Use whichever variation/ implement allows for movement of the most weight in the best position. Today: Perform 10 push-up/ Airplane push-up immediately following each set of squat, and rest as needed after the two movements are complete. Advanced push-up suggestions include: Dynamic push-up, ring push-up, Hindu push-up.
Push-up non-suggestions include: Rigid plank position, touch at the bottom, lock out at the top. No wiggling, scaled when necessary.
Then: 25 Double kettlebell front squat @ (recommended) 50% of heaviest above 25 Kettlebell high pull + Goblet catch @ same weight (one kettlebell, of course) 25 calories Airdyne (No arms-only; Breathe, focus, and drive the bike with your whole body)
Take only the rest you need. Focus on an organized, powerful kettlebell swing clean into an aggressive, organized rack position; Start strong and hard, not soft and slow. If recommended weight breaks position, adjust accordingly and continue safely. Conversely, if 50% of today's front squat does not pose a significant challenge, adjust accordingly and continue progressively. And then, immediately, 1 Tabata interval (:20 sec. work/ :10 sec. rest x 8) of: Jumprope **Today, each miss during a work round equals an additional work round!** Stay composed, mind mechanics, and avoid extra credit. Relaxed, organized, fast. No heels on ground, hollow body position, arms in front. And finally, "Time under tension": 100 yd. Farmer walk @ (minimum) 1/2 BW (50% in each hand) + 15 calorie Airdyne cool-down + 15 Cat/ cow stretch + 15 Dowel partial pull-over (like you know why you're doing so... And if you don't, ask... ) Farmer hold: If previous outing was performed uninterrupted, congratulations; Increase one interval this time through.