(Specialty warm-up: 1L, 1R 2-count Turkish Get-up, 5L, 5R kettlebell bent-over row) 3 rounds of: 3L, 3R Turkish Get-up @ 60-70% of 1RM 7L, 7R Kettlebell bent-over row @ challenging, scheme-appropriate weight :30 sec. rest/ assessment Turkish Get-up: Be patient, make progress- add a 2/1000 pause to any transition point that you are struggling with; If we are skipping steps, making a technical error, or trying to hurry through a portion of the movement we are weak at, the 2/1000 will catch it and force an adjustment.
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"! Scale to full ability, and safety considered, do not under-lift. Fact-check as needed by deadlifting a kettlebell, performing a Good Morning, and identifying where the hinge is best. 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. Then, 9 rounds of: 5 Goblet squat @ (minimum) 1/2 BW 1 Pull-up + 5/1000 hang @ bottom (before or after) 9 Hollow rock @ 25lb. W, 35/ 45lb. M (use bumper plate) 5 Push-up :30 sec. rest/ assessment Scale kettlebell weight, pull-up, and push-up variation to full ability in each round. No soft lifts, no lazy reps, no short counts.
Reminder: “Scaled to ability” is not a statement that should elicit a sense of relief; Quite the opposite. It should prompt attention and effort that walks the border of safety and self-destruction. Anything less will not lead to progress.
And then, “Time under tension”: 15 calorie Airdyne @ cool-down pace + 15 dowel partial pull-over + Mobility assessment Partial pull-over is active cool-down, and should be performed in organized positions- only pull dowel over to point of position break, maintain a brief hold, and repeat. Goal is opening up the upper body after a heavy push/ pull day, and improving position for next time. Not surprisingly, we have been observing some positional inconsistencies in those that train the most, and work the hardest; Identify and address them, before they limit you. Please and thank you.