(Specialty warm-up: 5L, 5R kettlebell row, 10 box jump)
6 rounds of:
3L Kettlebell row 1L Kettlebell clean 3L Kettlebell front squat 3R Kettlebell row 1R Kettlebell clean 3R Kettlebell front squat (Up to) 1 minute rest/ assessment Each round/ arm is to be performed with one single kettlebell- weakest lift in the sequence governs weight. Fight for position, be patient and brutal, and don’t under-lift.
Part of the training today is identifying and applying the difference in starting position between the two primary movements (row- hinge, and clean- not a hinge). Make the distinction, standardize the transition, and maintain it throughout. Strength, power, position, fluidity should all be in-play and on display in this simple and challenging drill. Any without the others, does not make a complete puzzle. Then, Box jump: 9, 9, 6, 6, 3, 3, 3, 3 Height increases each set (denoted by commas). Begin at a moderate, challenging height and end as high as possible; Each set should be difficult, violent, and positionally sound. Once into the 3's, stepping down is recommended. And then, 6 minutes of: 3 Burpee/ "Floor to feet" (Bottom of burpee to hinge position and immediately back to floor) 6 Rocking chair (Weighted or unweighted) 6 Abmat sit-up @ 1/4 BW (use bumper plate) Goal is a minimum of one round per minute; Position and pace should both be technical and vicious. Hunt the work, move like you care, and rest when you’re done. Over 1 year attendance: No hands on the ground in transitions. And finally, "Time under tension": 2 minute walking lunge (cool-down pace, optimal positions) 5 x 10 low, hard hollow rock (maximum :20 sec. between) 2 minute hollow hold
Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time in hold reaches two minutes, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.