28:03

(Specialty warm-up: 5L, 5R kettlebell front squat, 5 kettlebell high pull + Goblet catch) Kettlebell high pull + Goblet catch: 10 x 3 @ as heavy as possible in each

Focus in this movement variation is a powerful, dynamic kettlebell high pull transitioning into an organized and aggressive “catch” in the standard Goblet position (hands on side of handles, forearms driven into sides of kettlebell). Hold for a 2/1000, quickly re-position hands, and re-trace steps to the ground.

Adjust weight by round as position and execution dictate.

Reminder: Just as in a power clean, there is timing required in each stage of the "pull". Slow, hard from the ground, and organized, fluid, and violent from the knees-up. Don't simply grab and pull as hard as you can from the floor; Power that you will need in the third pull/ catch will be gone by then!

Then: Kettlebell high pull + Goblet squat: 3 x 10 @ 50-60% of heaviest above (1 lift + 1 squat = 1 rep)

Take only the rest you need. Focus on an organized, powerful kettlebell high pull to transition into an aggressive “catch” in the Goblet position (hands on side of handles, forearms driven into sides of kettlebell); Start strong and hard, not soft and slow. If recommended weight breaks position, adjust accordingly and continue safely.

And then: 20 Chin-up (or, if needed, 20 3/1000 bodyweight row) 100 Medicine ball throw @ (minimum) 10lb. W, 12lb. M

20 Underhand bodyweight row

Rest briefly as needed during chin-up (2-3 rep sets- better to break briefly, than wiggle). Keep mechanics and range of motion, and scale accordingly if they do not cooperate. Conversely, there is anti-rest during the medicine ball throw; Any soft, slow, or disorganized throw is rejected and repeated; There is no value to lackadaisical, un-powerful power movements. Hurt the wall, hurt the ball, empty the tank. And finally, "Time under tension": 25 High-quality sit-ups ("Prison"/ properly banded Abmat, V-up, heavy weighted hollow rock, 360... choose what you need, not what you fancy) +

5 x :20 sec. hard, perfect, unweighted squat hold- Below parallel, torso neutral; manufacture tension, "anchor" only if needed (listen to what this is telling you) 15 calorie Airdyne cool-down

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