(Specialty warm-up: 3 Double kettlebell swing clean, 3L, 3R kettlebell press, 10 Elevator sit-up/ hip-up, 1L, 1R Turkish Get-up)
50/50 Kettlebell press:
1 x 1L, 1R @ fact-finding weight, each with hard, straight 3/1000 @ top
3 x 3L, 3R @ as heavy as possible in each set 7 x 1L, 1R @ (up to) heaviest above (Start there, and only if it does not work, do you back off; When you trust the scheme, and the schemer, do not pre-engineer failure.) Alternating arms as directed, keep kettlebells in-hand for L-to-R set, and then rest/ adjust weight as needed. When scheme is listed as “7 x 1L, 1R″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight, and overhead/ “locked-out” is not a relative position. 50/50 press features a double kettlebell rack position but a single-arm strict press. Kettlebell on the “non-working” side assists in keeping tension, and can help us fact-check position. Position considered, weights should match on both sides. Then: Turkish Get-up: 5 x 1L, 1R @ 60-70% of 1RM Move steadily and specifically; Rest no more than :20 sec. between arms/ sets. Be patient, make progress- add a 2/1000 pause to any transition point that you are struggling with; If we are skipping steps, making a technical error, or trying to hurry through a portion of the movement we are weak in, the 2/1000 will catch it and force an adjustment. Today, if weight drops to the ground due to positional failure or fatigue, adjust one interval down and continue uninterrupted.
And then, 5 minutes of: 3 Push-up walk 5 V-up Our push-up walk is 3 “steps” forward on your hands in a rigid plank position + 1 chest-to-ground push-up: 3 steps + 1 push-up = 1 rep. If V-up goes completely out the window, or is only sustainable in single-rep sets, adjust to a violent :20 sec. hollow rock/ hold per round. Transition to and from the floor- and movement-to-movement- like it's important.
Over one year training: No hands on the ground. And finally, “Time under tension”: 100 yd. Farmer walk @ (minimum) 1/2 BW (50% in each hand) + 5 rounds of: 1/2 rocking chair (to floor) + 15 hollow rock + back to standing = 1 round + 15 calories Airdyne/ equivalent @ cool-down pace + 15 cat/ cow stretch Farmer walk: If previous outing was performed uninterrupted, congratulations; Increase one interval this time through.