(Specialty warm-up: 5L, 5R kettlebell back squat, 5 rocking chair, 5 double kettlebell swing clean, 30 mountain climber) 5 rounds of: 10 Back squat/ 5L, 5R Kettlebell back squat @ 50% of 2RM 10 Kettlebell "Short swing" @ (up to) 90% of 5RM 5L, 5R Kettlebell floor press @ self-scaled (Up to) 1 minute rest/ assessment Sets of both movements should be organized, uninterrupted, and violent. If sets require interruption at designated/ chosen weights, adjust accordingly and continue safely. “Short swing” simply denotes a heavy, short-range kettlebell swing with the intent of safely driving as much weight as structurally possible to just below chin height. Today, use weight designated above. Only count reps in which the weight (and your arms) reach parallel with the floor. Do not bend your elbows on purpose, and do not allow them to bend more than 15-20 degrees;
Pull and keep arms "short and straight" by engaging the upper back and "bending" the kettlebell handle (this should feel a lot like the top of a bench press). Kettlebell swing reminder: If we lose our strong hinge, back rounds, or legs fail to snap straight in the “drive” portion of the movement, adjust accordingly and continue safely. Kettlebell floor press reminder: The tracking hand is not a suggestion. It shouldn't aid in the lift, but it does help insulate position (thumb pointing up, not sideways), acts as a backup plan, and ensures we will not drop a missed lift on our body. You will also press far heavier with it, than without it. Then:
25 1-arm kettlebell swing @ 1/4 of weight used above (Left) 25 1-arm kettlebell swing @ 1/4 of weight used above (Right) 25 Straight jump @ 15lb. W, 25lb. M (use bumper plate) 25 Rocking chair @ same 25 "Tall slam ball" @ 14/16 W, 16/ 20 M 25 calories Airdyne/ equivalent (no arms only) There is no designated rest here; When needed, keep it short and specific (3 breaths/ :15 sec. or less). Do not allow transitions between movements to become rest periods. Straight jump/ Rocking chair: Provided count remains accurate, intersperse 5 / 5 as needed/ desired. Detailed, attentive, aggressive movement; There is no value to casual conditioning. And then “Time under tension”:
Skill work: 30 Kettlebell snatch (5 x 3L, 3R) @ light, perfect, full 1/1000 overhead 25 “Prison” Abmat sit-up + 15 calories Airdyne @ cool down pace “Prison” sit-up: Interlock fingers, keep both hands behind the head, and elbows pointed to the side throughout. Reps count when shoulders and elbows touch the ground simultaneously.