(Specialty warm-up: 10 Kettlebell halo + 2/1000 extension, 20 mace front pendulum, 10 box jump)
10, 10, 10, 10- 10- 10
Weight increases when denoted by commas, and then remains the same for a strong 3 x 10 (denoted by dashes). Begin at a moderate, challenging weight and end as heavy as possible; Each set should be difficult, violent, and positionally sound.
Be sure to move 5L, and 5R within the sets of 10; It may be 2's + 1, 3 + 2... but both directions are required. Switch top-to-bottom hand as desired, and please encourage your people (and yourselves... ) to prioritize proficiency and balance in each hand position and direction.
Then, 5 rounds of:
15 Bodyweight row
30 Mace front pendulum
15 Box jump @ 10lb. W, 15lb. M (use bumper plate)
Weight for front pendulum and height for box jump are scaled to ability, and ambitious but sustainable; As always, position and range of motion govern weight.
No designated rest here- if needed, keep it short and specific, and take after box jump; Movement transitions are not rest periods.
Jump: Stay tall and relatively upright (torso tips forward as in a squat, and unless you're jumping over something large or forward, never as much as a hinge), and do not allow designated weight to break posture/ unwind bracing in take-off or landing; Soft equals sketchy.
Be sure to practice jumping with an implement prior to beginning the drill. Ordinarily, we re-set a jump by swinging our arms- not being able to do so (due to holding a bumper plate) can require some adjustment.
And then, “Time under tension”:
25 Kettlebell Good Morning @ self-scaled (5 x 5 or 15 + 10 as desired) +
50 1-arm kettlebell swing @ (up to) 35lb. W, 55lb. M (5 x 5L, 5R) +
5 x :10 sec. hollow rock + stand-up + 5 x :20 sec. hollow hold
Kettlebell swing: If designated weight is not a cool-down weight, adjust accordingly.
Hollow rock/ hold: Position and duration should be improving; If they are not, add a bumper plate to ensure accuracy, and... hold harder.