(Specialty warm-up: 1L, 1R Turkish Get-up @ slow and perfect, 1L, 1R Elevator sit-up/ Hip-up)
5 x 1L, 1R Turkish Get-up @ 60-65% of 1RM
10 x 2L, 2R Kettlebell snatch @ scaled to full ability, each rep w/ 2/1000 @ top
10 x 2L, 2R Lunge @ heaviest kettlebell snatch weight (held in front rack)
5 x 1L, 1R Elevator sit-up @ (recommended) same/ scaled to full ability (Kettlebell in front rack or Goblet position)
As directed- Complete all of one before moving to the next. Always- but especially in four detail-heavy movements- position, organization, and range of motion govern weight. If there is a "hole in the boat" in any of our main movement patterns, one of these lifts/ movements will find it. Rest briefly as needed, focus on details, and stay aggressive; One soft, passive set can ruin all that follow it.
If kettlebell snatch is clunky, or too light to be useful, adjust to 1-arm swing + elbow bend @ eye level (part 2 of the "kettlebell snatch progression"). Also, if tracking hand is to be used, do so consistently, and accurately- the same each rep, and with a purpose. Don't just grab wherever, when shit starts going wrong or getting harder. Thank you.
If Elevator sit-up is clunky, abnormally uncooperative, or unreasonably uncomfortable for anyone, adjust to hip-up, knowing the weight will be a little lighter but certainly not easier.
Then, 5 attentive, aggressive minutes of:
5 Push-up
3 "Floor-to-feet"
5 Bodyweight row
(Optional) 3/1000 reset
"Work in a phone booth"; If there is even a chance of needing it, have appropriate push-up scaling in sight prior to beginning. Think "reset", not "rest" if the 3/1000 is taken; One good breath, and fucking go.
Push-up: If mechanics or range of motion fail, scale accordingly to ensure both progress and safety; Leave the ego out of the equation- excellent, scaled push-ups are far better than crappy, broken “unscaled” ones.
"Floor-to-feet": Engineered as a way to improve power mechanics/ hip timing/ simple conditioning, and outsmart what often become wiggly, flailing burpees; If it does not explode off the floor, into a near-perfect hinge, and then explode back down, we have lost the purpose of the strategy.
And then “Time under tension”:
50 walking lunge @ meticulous position, cool-down pace +
2 x 1 minute full- effort, hard, perfect hollow hold/ rock +
15 calories Airdyne +
15 cat/ cow stretch, like you mean it
Lunge: Pace is cool-down, position is detailed and progress-oriented. Knee tracks the foot, heel is firmly planted, and stepping forward does not mean leaning forward; chest stays broad and shoulders drive back as we move forward. Brace before you drop in each rep, just as if weighted. Develop good habits by practicing sound strategy.
Hollow: Do not concede position. Do not conserve energy. Hold as hard as you can, rest briefly between minute-rounds, and do it again. If this is not the hardest (yet, also the simplest... ) part of the training day, we have made a strategic error.
Airdyne: Cool-down pace should look like 30-40% of max RPM; Not fast, not lazy.