(Specialty warm-up: 3 Kettlebell front squat + 3 kettlebell back squat (left), 3 Kettlebell front squat + 3 kettlebell back squat (right), 3 Inchworm 7 rounds of our '4-position kettlebell squat drill': 3 Kettlebell front squat (Left) 5 Kettlebell back squat (Left) 3 Kettlebell front squat (Right) 5 Kettlebell back squat (Right) 3 + 5 + 3 + 5 = 1 round. Each round is completed with one weight, and it stays on your body for the entire left-and-right set. Today, round one will fact-find, and all subsequent rounds will increase intelligently, ensuring range, position, and transitions stay sharp and accurate. If our eyes are bigger than our stomachs, finish remaining rounds at heaviest successful weight. Position governs weight, and attention to detail very often governs position. Goal is fluid, seamless transitions from front to back, and left to right. Keep rest to between rounds not during, and do not exceed :30 sec. Transitions are not an afterthought- ever, but especially in this drill. Demonstrate ownership of the chosen weight by maneuvering it expertly from front-to-back, and side-to-side. Have scaling options (up or down) nearby in order to minimize wandering or waiting. Then, aggressively, 5 rounds of: 5 Inchworm :20 sec. "Tall slam ball" @ accurate powerful, sustainable :10 sec. rest
Attend to both hinge and push-up in Inchworm, and focus and hustle to maintain rep count in "Tall slam ball" from round-to-round. Keep designated rest to between rounds, not during, and do not exceed designated duration.
And then, 5 rounds of:
3 3/1000 Underhand bodyweight row (3/1000 @ top, count starts when chest touches bar/ pulls even with hands)
7 Push-up (scaled to full ability)
3 breath rest/ reset (not to exceed :15 sec)
Intent, accuracy, and ferocity govern success in both of these short drills; Addressed casually, neither is enough work to be sensible. Do not skip steps, do not short range, and address the entirety of each piece with focus and violence.
And finally, "Time under tension":
30 "Prison" walking lunge +
Plank hold (unweighted, uninterrupted- standard 2-minute duration) +
5 x 15 reps hollow rock- lower, harder +
15 cat/ cow stretch