(Specialty warm-up: 3L, 3R kettlebell row, 3L, 3R kettlebell clean, 3 double kettlebell swing clean) 10 rounds of the following kettlebell complex: 1L Kettlebell row 1L Kettlebell clean 1L Kettlebell front squat 1R Kettlebell row 1R Kettlebell clean 1R Kettlebell front squat (Up to) :15 sec. rest/ assessment (pay attention, and adjust to what it tells you... ) 1 + 1 + 1 = 1 rep. Each rep is performed with the same heavy kettlebell. Weakest lift in the complex governs weight- Adjust up or down by round as position and proficiency dictate. Stay organized and powerful: Set up and move like you mean it. One lazy round will impact all that remain. As with last week's carry/ swing drill: If you want to row more, clean more. If you want to clean more, row more. If the squat is "easy", then improve the other two. Note: Outside of vicious, broad-chested bracing and full engagement of the weight, set-up position in row and clean should look and feel nothing alike; This is intentional, and is as valuable in learning as it is in building; Don't sell it short. Goal is fluid, seamless, aggressive transition from movement to movement; Address similarities, and identify differences. Take rest of no more than :15 sec. between sets. Then, 5 rounds of: 1 minute double kettlebell rack hold @ (minimum) 2 x 35lb. W, 2 x 53lb. M :30 sec. tripod headstand/ steep Pike position (position governs variation) 5 Push-up (Scaled to full ability) 5 Chin-up (or 5/1000 underhand bodyweight row, as needed) 100 Jumprope Pay attention to the pick-ups and put-downs, and scale bodyweight movements to full ability in each round; Sandbagging is for those that hold more reverence for the notion of a "win" than the performance of the work. There is no "winning" in good training; Adoption of that concept in practice will all but ensure excellence in non-training execution. Transition seamlessly, and breathe attentively; One will most certainly lead to the other. If headstand simply does not work (not, we don't like it... ), adjust to the tallest possible pike position hold; Head/ ears should be even with arms, as in a barbell press lock-out. And then, as quickly as possible: 50 Medicine ball throw @ powerful, accurate 25 "Floor to feet" This is quick, violent, and expected to be performed accurately. If no suitable wall or partner is available to throw at, adjust to "Tall slam ball"! "Floor to feet": Pop up into a true hinge, and then attack the floor. There is no rest here. And finally, "Time under tension": 15 Abmat sit-up @ 1/2 BW + 25 "Prison" Abmat sit-up + 5 rounds of: 1/2 rocking chair (to floor) + 10 hollow rock + back to standing = 1 round (as above- if this is now less challenging, adjust stimulus to reflect desired response) + 15 calories Airdyne/ equivalent @ cool-down pace
Keep weight anchored at the solar plexus or above in each and every rep of Abmat sit-up. Shoulders touch at the bottom of each rep, butt stays on the ground, posture is upright at the top. Pace is not a substitute for position, even in simple movements.
"Prison": Variation features both hands on back of the head, and elbows pointed to the sides throughout. If that position loses integrity, rest briefly, and either find it or adjust it.