(Specialty warm-up: 5L, 5R kettlebell row, 10 lunge, 5 organized burpee) Kettlebell bent-over row:
1 x 5L, 5R @ minimum 1/4 BW/ fact-finding
7 x 3L, 3R @ as heavy as possible in each
Rest reasonably between sets. If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “7 x 3L, 3R″, it always refers to “Sets” x “Reps”. Reminder: Position and execution (including top range of motion) always govern weight, and each lift should be addressed with intent to injure. Lots of short pulls on both variations of the heavy kettlebell rows lately; If elbow is not well-past your back at the top of the pull, the effort is too light, or the weight is too heavy. Kettlebell bent-over row: Each round is to be as heavy as possible for uninterrupted reps in non-negotiable, stationary "Good Morning" hinge position; Weight stays off the ground! No "bounce/ pull"!
Today: Perform 3 Inchworm and 1 pull-up + 5/1000 @ top immediately following each set of row, and rest as needed after the three movements are complete.
Then, as quickly as possible, 3 rounds of: