(Specialty warm-up: 5 double kettlebell swing clean) Front squat/ Double kettlebell front squat: 5, 5, 5, 5, 5 1 x 15 @ 50-60% of heaviest above (as double kettlebell front squat) Weight increases each set (denoted by commas). Begin at a moderate, challenging weight and end as heavy as possible; Regardless of implement or weight, each set should be difficult, violent, and positionally sound. Make sensible, sustainable increases. If an increase creates a partial set or breaks position, finish remaining work with heaviest successful complete-set weight. Rack position- and maintenance of- will govern success with kettlebells or barbell; Address it, standardize it, repeat it! Rest reasonably between sets, and focus unreasonably during them. Reminder: Position and range of motion always govern weight, and below parallel is never a suggestion.
Then: 15 Rocking chair @ as heavy as possible 15 Rocking chair @ 75% of above 15 Rocking chair @ 10lb. W, 15lb M (use bumper plate- hunt for a "pop at the top"!) 25 Rocking chair (any way, any how) 25 3/1000 Bodyweight row Maintain tension and position on the way down, keep them during the rock, and do not soften on the way back up; Soft and casual will catch you. Scale weight/ implement to full ability, and keep rest short and specific. 3/1000 row: In this variation, we hold for a full 3/1000 count in the top position- whether it be chest-to-bar, chest-through-rings/ rope, our goal is keeping the chest even with the hands for the full count on all reps. And then, “Time under tension”: 5 Plyometric push-up + 10 Push-up + 10 Airplane push-up + 15 calories Airdyne/ equivalent + 250 Jumprope (timed, and improved) + 50 hollow rock @ scaled to full ability (heavy, perfect, or both) + 15 calories Airdyne/ equivalent @ cool down pace Hollow rock: Take short rest as needed, and accept no sub-standard reps Airdyne: Cool-down pace should look like 30-40% of max RPM.