(Specialty warm-up: 5 Double kettlebell swing clean, Airplane push-up review/ positioning) Farmer hold: 5 x 1 minute @ (up to) BW (50% BW in each hand) Double kettlebell rack hold: 5 x 1 minute @ as heavy as possible, moving down one interval every set (1 minute @ each weight- performing this accurately, requires a bit of strategy)
Make ambitious choices, and work with intent and focus to keep weight off the ground for one full minute. Rest briefly between sets (up to :20 sec.), and pay close attention to safety and efficiency in the pick-ups and put-downs. Missed lifts and sloppy landings will suck valuable energy from the work sets.
Then, 7 rounds of:
3 Kettlebell deadlift @ (minimum) BW 5 3/1000 Bodyweight row
3 Airplane push-up (add plyometric as appropriate) 1 Pull-up/ L-pull-up (scaled to full ability- make one, enough) :30 sec. rest/ assessment
Position and range of motion govern variation in all movements, and weight in the kettlebell deadlift; *Do not allow combination with bodyweight movements to detract from attention to each rep of the weighted movement*; Speed is never a substitute for form, and bracing and tension are never suggestions.
3/1000 row: In this variation, we hold for a full 3/1000 count in the top position- whether it be chest-to-bar, chest-through-rings/ rope, our goal is keeping the chest even with the hands for the full count on all reps.
And then, "Time under tension":
One-minute full- effort hollow hold/ rock (do not accept position break)
Followed by 5 attentive, accurate, cool-down rounds of:
5 Abmat sit-up
10 Cat/ cow stretch
10 calorie Airdyne @ cool-down pace
Sit-up and simple, medium-paced movement are both accessories to finish the week, and thorough, active cool-down; Mind position, stay engaged, and draw value.