(Specialty warm-up: 5L, 5R Stacked- hand kettlebell swing clean, 1L, 1R Elevator sit-up) 10, 8, 6, 4, 2 of: Kettlebell stacked-hand swing clean + front squat (1 + 1 = 1, balanced left-to-right in each set):
Elevator sit-up (Up to) 1 minute rest/ assessment (Weight/ strategy adjustments happen here)
Kettlebell lift: Detailed, deliberate, powerful movement- Each rep, at any weight. Too light, or positionally questionable, this drill moves from asset to liability.
Take the rest you earn; One full minute denotes scaled-to-full-ability work in each set; Weight strategy may change (up or down) throughout to ensure thorough work.
Lastly- Stop at the top, re-brace, squat, stop again, descend. The transitional details don't have to take long, but they have to happen. There is no "flow state" in strength lifts; Hard starts, hard stops.
In “stacking” the hands, place and lock the fingers over the middle knuckles, not the big ones. This allows the wrist to stay straight and strong, and make a “seal” around the handle! Don’t cross your thumbs!
Elevator: Use whatever implement allows for the most weight in the safest positions. Safety considered, weight should match on each side/ each direction. Most find that holding something in the middle is the clearest path to success as this movement is developing and improving. Suggestions: Sandbag/ heavy bag, kettlebell, bumper plate, slam ball, dumbbell.
Additionally: If Elevator places unreasonable/ unsafe demands on any participant once positional inconsistencies have been addressed, adjust to weighted hip-up, or rocking chair if needed.
Both movements: Alternate L- to - R as desired, but be even in each round.
Then, 10 minutes or 10 rounds, whichever comes first: 50 Jumprope :20 sec. Airdyne/ equivalent @ 100% (or 5 calories) 2 Rocking chair (Light-weighted or unweighted; Using weight should not increase time in transition- Plan accordingly.) Hustle in the transitions, limit rest- if needed at all- to after one full round, and manage breathing. If 10 rounds are not completed, count and note completed rounds and partials as reference for next time. As always- attempt to complete the task, not run out the clock.
When finished: Also as always, recover like you've got to do it again. Because, really, you never know.
And then, “Time under tension”: 200 yd. Farmer walk (20 yd each trip @ BW- 50% in each hand) + 15 Sumo squat (15lb. W/ 25lb. M- use bumper plate) + 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.