(Specialty warm-up: 5 Double kettlebell swing clean, 5L, 5R kettlebell push press, 5 rocking chair with bumper plate, 50 mountain climber) Double kettlebell front squat:
1 x 5 @ challenging, fact-finding 5 x 3 @ as heavy as possible in each 3 x 5 @ 2 intervals down from heaviest above Kettlebell push press: 3 x 3L, 3R @ as heavy as possible in each 3 x 5L, 5R @ 2 intervals down from heaviest above Rest as needed between sets of both movements; Complete in designated order. If sets require interruption at chosen weight, make as minor an adjustment as needed before continuing. When scheme is listed as “5 x 3″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight, and “locked out” always includes a rigid stop of motion.
Both lifts: 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.
25 Rocking chair @ 35lb. W, 45lb. M (use bumper plate) 25 Push-up/ Airplane push-up 25 calories Airdyne/ equivalent (arms and legs) (Immediately into) 5 minutes of: 5 Rocking chair @ 15lb. W, 25lb. M (use bumper plate) 5 calories Airdyne Strong, steady breathing and constant movement; Complete 25's, and then hunt the 5 minutes. Accumulate as many total reps/ calories as possible in allotted time. If interspersing riders on the bikes creates traffic jams, don't do it. Wait until someone is done, savor the rest, and use it as fuel to move faster when it's time to work. And then, immediately and as quickly as possible: 5 "Depth Charge" Depth charge: With hands locked and braced in either true "Prison" position, or overlapped and pressed hard at mid-chest, perform 10 double-under-minus-the-rope jumps (high, hard, hollow body, tight guts, no heel-to-ground) + 1 burpee on the descent of the 10th, and then, either rest or repeat as directed. *10 "Prison" jumps + 1 burpee = 1 rep*. And finally, “Time under tension”: 3 x :30 sec. farmer hold @ BW + Plank hold @ minimum 1/2 BW + 3 x :30 sec. full-effort, positionally vigilant hollow rock Farmer hold: Designated weight/ duration will pose a different challenge for each person; That is the intention. If holding half your bodyweight in each hand is old news, congratulations. If it is a gigantic challenge, move hard-mindedly though it and know that soon it will be less of one. If time reaches two minutes in plank, 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.- Meaning we are resetting quickly 3-4 times in the 2-minute total hold duration. ***If this has been going well, add weight, and continue improvement. While progressing, the next step is always the first step; Do not wait and hope- act, and improve.