(Specialty warm-up: 10 bench press @ 1/2 BW, 5L, 5R kettlebell back squat, 5 burpee broad jump) Bench press: 3 x 9 @ 50-60% of 2RM, 1/1000 @ top 1 x 9 @ 30-40%, each with a hard, 3/1000 @ top Rest as needed between sets; Moderate weight should allow for hard, powerful reps. If a set requires interruption, make as minor a weight adjustment as possible prior to the next. When scheme is listed as “3 x 9″, it always refers to “Sets” x “Reps”. Reminder: Position and organized execution always govern weight, and “locked out” always includes a rigid stop of motion. When in doubt, lock out longer. Then, 3 rounds of: 7L, 7R Kettlebell back squat @ (up to) 40% of barbell back squat 2RM
5L, 5R Kettlebell bent-over row @ scheme-appropriate weight 1 minute active rest (Leg/ arm swing, single-under jumprope, Airdyne @ 30% pace, karaoke run/ side steps… ) If movement or transitions are unfamiliar to you, please review prior to performing, or guiding others to; The back rack position is often left to personal interpretation, and, in our experience, should not be. Weight is self-scaled, guided by percentages above, and each set should pose a significant challenge.
Kettlebell bent-over row: Each round is to be as heavy as possible for uninterrupted reps in non-negotiable, stationary "Good Morning" hinge position; Weight stays off the ground! No "bounce/ pull"!
Reminder: Position and movement-pattern-standard range of motion always govern weight; Don't guess, because that implies you don't know- and if you're reading this, you do. And then, Benchmark:
“Raining Blood” (Slayer – “Reign in Blood”)- 4:17 5 Burpee box jump @ 20″ W, 24″ M 7 Kettlebell swing (35lb. W, 55lb. M) 4:17– count and note rounds and completed half-rounds. If rest is needed, keep it short and specific (3 breaths or less). If designated height/ weight creates compromised positions, make an immediate adjustment. We expect pace to be vicious and effort to be its highest, but not at the expense of position or range of motion; Speed is never a substitute for form, even in a short, timed piece. Push hard for at least 1/2 round improvement from last time; If this is your first pass, note results (and the details of), and expect to improve at least 1/2 round, next time. And finally, “Time under tension”: Plank hold @ minimum 1/2 BW/ scaled to ability 15 calories Airdyne @ cool-down pace If time reaches two minutes in plank hold, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes. Note: Today, add a minimum of 1/2 bodyweight in bumper plates/ sandbags across lower back starting at top of tailbone. Goal today is enough weight to allow stability for between :20 – :30 sec. If this has been improving, then, allow it to by challenging it.