(Specialty warm-up: 3L, 3R kettlebell row, 5 box jump w/ bumper plate) Pendlay row: 1 x 5 @ 50% of 2RM 2 x 10 @ 70% of 2RM
1 x 15 @ 50% 1 x 10L, 10R @ (minimum) 1/2 BW (as kettlebell row)
Rest reasonably between sets. If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “2 x 10″, it always refers to “Sets” x “Reps”. Reminder: Position and execution always govern weight. Then: Benchmark “Raining Blood” (Slayer – “Reign in Blood”)– 4:17 7 Kettlebell swing (35lb. W, 55lb. M) 5 Burpee box jump/ Burpee broad jump* @ 20″ W, 24″ M 1 powerful breath (no more than 3/1000) Count and note rounds and half-rounds completed in 4:17. If rest is needed, keep it short and specific (3 breaths or less). If designated height/ weight creates compromised positions, make an immediate adjustment. Push hard for at least 1/2 round improvement from last time. Reminder: Even in timed, pace-driven conditioning pieces, quality composition is still more important than simple completion. Adjustments: If burpee box jump is too clunky or slow to be useful in its hybridized state, adjust to 5 "Floor to feet" + 1 "Depth Charge" in each round.
Additionally- the scheme is flipped, and the one-powerful-breath distinction was added because I want to see this short drill begin to improve again, and in watching it quarterly for about ten years, I believe it requires a bit of new strategy and nuance to resume both quality and volume advancement. *Phrasing this as "Floor-to-feet + broad jump is far more positionally appropriate; Off the floor into a hard hinge, jump like you mean it into another hard hinge, and repeat, violently. **Today: Benchmark may be preceded or followed with tire flip skill work; Attach- adjust- brace- drive. No more than 30 total reps. And then, "Time under tension": One-minute Farmer hold, uninterrupted @ strategic, self-scaled, and challenging weight + 50 "Prison"Abmat sit-up + 15 calories Airdyne @ cool-down pace + Simple, unloaded, movement-based cool-down; Insulate what we need, fix what we broke. "Prison": Variation features both hands on back of the head, and elbows pointed to the sides throughout. If that position loses integrity, rest briefly, and either find it or adjust it.