(Specialty warm-up: 3L, 3R kettlebell swing clean + push press, 20 mace front pendulum) 20 minutes of: Kettlebell swing clean + push press Weight is self-scaled, and may change as desired/ needed during designated time. Suggested switch is 3L, 3R, with no more than 5L, 5R. 1L, 1R may be used, if transitions are practiced, powerful, and accurate. Descending clock does not change expectation of quality, or shorten range of motion. Mind the stops; There is one at the top of the swing clean, another at the top of the push press, and the third upon returning to the rack position; They don't have to be long, but they have to happen. Consider it, power-and-position insulation. **At each 5-minute mark, and when time expires: Clock stops, 3 excellent pull-up are completed, and work resumes (12 total pull-up). Hustle, demand full range of motion, and make progress. Or, don't. Then, attentively: 5 x 3L, 3R Kettlebell bent-over row @ scaled to ability/ scheme-appropriate, adjusted by round as needed Bent-over row stands all the way up (essentially a one-arm, Pistol grip deadlift), braces, and descends into a hard, perfect, square-backed Good Morning position; Weight does not touch the ground until the set is over! And then, as quickly as possible: 100 Mace front pendulum @ 10/12kg. W, 12/14kg. M Attempt no drops to the ground; If rest is needed, decelerate the mace and keep it in-hand/ on your body. Switch top-to-bottom hand evenly, ideally in transition, and as desired!
Make this extremely simple drill extremely difficult. Or... don’t. And then, “Time under tension”: 100 yd. Farmer walk @ BW (50% in each hand) + Plank hold @ minimum 1/2 BW*** + 15 dowel partial pull-over Farmer walk: If previous outing was performed uninterrupted, congratulations; Increase one interval this time through. 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. ***If this has been going well, add more weight, and continue improvement. While progressing, the next step is always the first step; Do not wait and hope- act, and improve. Partial pull-over is active cool-down, and should be performed in organized positions- only pull dowel over to point of position break, maintain a brief hold, and repeat. Goal is opening up the upper body after a challenging posture day, and improving position for next time.