(Specialty warm-up: 1L, 1R light, perfect Turkish Get-up, 20 mace front pendulum (switch top hand in 10-rep intervals), 5L, 5R 1-arm kettlebell swing)
20 "Odd Lifts" Turkish Get-up Use anything but a kettlebell, but do not deviate from the sound positions and mechanics used in the standard, proven kettlebell version. A straight arm governs implement in the same way it does with weight. Take time, adjust details, and make ambitious choices. Suggestions include: Sandbag, hammer/ mace, slam ball/ medicine ball. Then, 5 rounds of: 5 Kettlebell Good Morning @ scheme appropriate 10 Mace shovel (narrower hands, heavier weight) 5L, 5R Mace 360/ Kettlebell halo :20 sec. rest/ assessment Weigh is self-scaled and should pose a challenge in each round. Unless high-level proficiency is demonstrated in mace 360, it will be lighter than shovel. And then: Mace front pendulum:
4 x 50 Rest up to 1 minute between sets, and adjust weight in the next if more than one interruption is needed. Move with power and intent; We want to allow momentum to do its job, of course, but we should make it work as hard as we can on the way up, and as little as we can on the way down. When scheme is listed as “4 x 50″, it always refers to “Sets” x “Reps”. And finally, “Time under tension”: 15 Kettlebell Good Morning @ BW+ (3 x 5) 50 1-arm/ Hand-to-hand kettlebell swing @ (minimum) 25lb. W, 35lb. M
Switch arms in 5-rep sets; If designated weight is not a cool-down weight, adjust accordingly.