(Specialty warm-up: 5L, 5R kettlebell push press, 30 mountain climber, 5 suitcase deadlift) 5 rounds of: 5L, 5R Kettlebell clean + push press (1 + 1 = 1- mind the stops) 10 Push-up :20 sec. rest/ assessment (weight/ variation) If range of motion or true overhead position fails, or set requires interruption, make as minor an adjustment as needed and complete the next rep/ set safely. Reminder: Sound position always governs weight, and “locked out” always includes a rigid stop of motion. In "multi-pattern" lifts (at least, in our field of view), there is always a stop-and-set in transition from one to the other. Land hard in the rack position, adjust what needs to be, and then push press; Every rep. Forever. "Flow" is for martial arts, unloaded movement, and yoga; Not heavy, powerful, accurate weightlifting. Push-up: If mechanics or range of motion fail, scale accordingly to ensure both progress and safety; Leave the ego out of the equation- excellent, scaled push-ups are far better than crappy, broken “unscaled” ones. Advanced push-up suggestions include: Dynamic push-up, ring push-up, Hindu push-up. Then: 5 x 5 Tire flip 25 calories Airdyne/ equivalent @ 110% 250 Jumprope OR 100 double-under Tire flip: Mind position and execution, and move with power. Use assistance as needed, and stay aggressive- there is absolutely no value to a casual tire flip. Attach, adjust, brace, and drive; The steps don’t have to take long, but they need to occur. Today, rest as briefly as needed/ possible between sets of 5, and complete all 25 reps before attacking the bike. If no suitably heavy tire is available, or position goes out the window, adjust to 5 sets of 3 kettlebell deadlift + 3 "Floor to feet" + 5 full-effort straight jump. Airdyne: Sprint, not a jog... This is low-risk, high-reward drill, provided we make it one. And then, "Time under tension": 5L, 5R slow, perfect Turkish Get-up @ (up to) 30% of 1RM (skill work weight) + 25 Abmat sit-up @ forward-to-overhead (use bumper plate) Today, Turkish Get-up is skill work/ cool-down: Add a 2/1000 pause to any transition point that you are struggling with. Be critical of the details, and adjust weight as needed if they do not comply.
Set Abmat behind you, not underneath you (a few inches from your body, not wedged underneath like a doorstop). Keep a strong, organized arch, and drive hips forward at the top of each rep. Today, bumper plate transitions from in front (similar to top of a bench press), with back flat on the ground and arms "short and straight", to true overhead, locked-out, and stopped at the top of the sit-up. This will tell us, a lot: Overhead positioning (and if your hips are impacting it), midline stability, and if your mobility is impacting it, ability to control flexion and extension minus momentum or postural compromise... And, it's also just really hard, and equally useful.