(Specialty warm-up: 5 Double kettlebell swing clean, 3L, 3R kettlebell Thruster, 5 rocking chair w/ bumper plate) Double kettlebell front squat: 5, 5, 5, 5, 5 Kettlebell Thruster: 5 x 3L, 3R @ scaled to ability, each with a hard, organized stop at the top (single kettlebell) Rest as needed between sets of both movements. Weight increases in each set of front squat (denoted by commas). Start moderate, using recent training as a gauge, and end as challenging as possible for a strong 5. Weight is scaled to full ability in Thruster; If sets require interruption at chosen weight, make as minor an adjustment as needed before continuing. Reminder: Position and range of motion always govern weight, and “locked out” always includes a rigid stop of motion.
Thruster: Combining the front squat + press does not change the mechanics, demands, or finish positions of either movement; Hybridized but not bastardized. Timing, bracing, and positional accuracy will govern the success (and satisfaction) of this lift/ drill.
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.
Then, 5 rounds of: 5 Rocking chair @ (up to/ recommended) 35lb. W, 45lb. M (use bumper plate- add jump at the top as appropriate) 150 Jumprope
10 Rocking chair @ 15lb. W, 25lb. M
:15 sec. rest/ assessment
Keep rest to designated duration- perform quick transitions between movements, and mitigate fatigue by breathing intelligently throughout.
Safety considered, there is great value to making yourself move in simple conditioning drills.
Reminder: Bumper plate (or any implement) held hard at chest level during rocking chair is to assist/ ensure posture and upper-body position; It is to be used as tension, not momentum (if it touches the ground behind your head, or comes very close, it has turned from one to the other... ).
And then, “Time under tension”: Double kettlebell rack hold (scaled to ability, anticipating no more than two momentary breaks) + 50 walking lunge (Tall, tight, use "Prison" position as needed/ desired) + 15 Dowel partial pull-over + 15 Cat/ cow stretch Lift and hold in strong, organized kettlebell rack position. Work to “True” failure (loss of physical positioning) not “Relative” failure(loss of mental endurance). If time reaches two minutes in hold, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes. Stand strong and organized- tension helps build strength, provided we stay engaged in the process.