(Specialty warm-up: 5 Kettlebell high pull + Goblet squat- 1 + 1 = 1)
50 Goblet squat @ 1/2 BW Provided position is safe and sound, weight is non-negotiable. Break into as small of pieces as needed to complete with quality (Ex. 10 x 5, or 5 x 10) . Then, kettlebell skill work:
Swing + variations (hand position, foot width, pace vs. weight... )
High pull (set-up, lift timing, catch transition, accurate return to floor)
Clean/ swing clean (set-up, lift timing, "punch" timing and accuracy into high, hard rack position, accurate return to floor)
Snatch ("snatch progression" practice, height and timing of elbow bend, violence and accuracy of "punch", around-not-over descent into next rep)
Figure-8 (true hinge position, pass high to hips and to near-side leg, do not internally rotate thumb... begin with around-the-body pass!)
Perform sets of 5 reps, evaluate, and either stay and adjust/ improve position or increase weight, perform another set, and evaluate again.
Once basic patterns and positioning are safe and sound, it often requires suitable weight to crack the facade; Hunt the failure point, and fix it. If you can't find one, look again.
Start and stay with what you need the most, not what you like the most; Select 2-3 movements and be thorough, don't blast through the whole list and expect the weakest links to improve.
And then, “Time under tension”: 1 Tabata interval (:20 sec. work/ :10 sec. rest x 8) of: Abmat sit-up (alternating with) Rocking chair 10lb. W, 15lb. M- use a bumper plate, and do not allow hands to touch the ground for the entire drill. + 15 Airplane push-up (chin, chest, and hips all "land" at the same time, and also lift at the same time... ) 15-calorie Airdyne/ equivalent sprint + 250 jumprope (timed) +15 calorie Airdyne/ equivalent cool-down Please identify and apply the fact that staying in a true hollow body position allows for a much more efficient return to standing in the rocking chair!