(Specialty warm-up: 5 Kettlebell high pull, 10 "Tall slam ball", 10 slam ball) 100 Goblet squat @ 1 interval above 1/2 BW / self-scaled and challenging for chosen scheme Partition in any way desired/ needed; Safety considered, demand sets of no less than 5 reps. A sound goal would be 10 x 10, :20 - :30 sec. rest between. Successful higher-rep sets will be governed by both skill and will. Pay attention to the pick-ups and put-downs; Efficient movement is energy conservation. Then: Kettlebell high pull: 5 x 5 @ (up to) 3/4 BW Slam ball: 5 x 5 @ (recommended) 1/4 BW Immediately into: 50 Slam ball @ 15lb. W, 25lb. M 250 Jumprope Rest up to :30 sec. between kettlebell high pull and slam ball sets; Anti-rest during slam ball + jumprope. Kettlebell high pull/ ground-to-overhead: Set-up and position, order-of-operations, and violence of action is the same in each. Slam ball, etc. simply extend overhead when/ where the standard high pull ends. Retrace your steps to the ground; There is no "hinge" in any of these movements- on the way up, or down. Reminder: Position and execution always govern weight, and neither straight nor overhead are variable positions.
And then, “Time under tension”:
One-minute Farmer hold @ one interval above BW +
15 Tipped-forward mace/ hammer squat (heels down, 2/1000 @ bottom, power back up) @ (up to) 8kg. W, 10kg. M + 15 Kettlebell Good Morning/ Suitcase Good Morning @ BW (3 x 5 if needed) +
3 x :30 sec. full-effort, positionally vigilant hollow rock/ hold +
Farmer hold: Designated weight/ duration will pose a different challenge for each person; That is the intention. If one minute holding just above 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.
Tipped-forward squat is geared for positional assessment/ reinforcement, isometric strength/ tension improvement, and simple, basic suffering. If done correctly, either of these will be light, challenging, and helpful; Rest briefly as needed, and put in what you expect to get out. Hard, patient, diagnostic, full-range reps- or... do something else; For example, possibly evaluating why you're here. If designated weight in squat and Good Morning is not a thorough-but-sustainable "cool-down weight", adjust accordingly. There should never be anything resembling position break in a cool-down.