(Specialty warm-up: 5 double kettlebell swing clean, 3L, 3R kettlebell push press, 5 rocking chair) Double kettlebell front squat:
5 x 7
Single kettlebell Thruster:
5 x 3L, 3R Rest as needed between sets of both movements. Weight is scaled to full ability throughout; If sets require interruption at chosen weight, make as minor an adjustment as needed before continuing. When scheme is listed as “5 x 7″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight, and “locked out” always includes a rigid stop of motion.
Thruster: Adding a press at the immediate and powerful top of the squat does not change the timing, mechanics, or range of motion for either movement. It doesn't have to take long, and there can be speed and violence in the transition, but one movement ends before the next begins. Thrusters, very often, are gross and nearly-useless combinations of two powerful and valuable movements; Prioritize making them, otherwise. Hybridized, not bastardized.
Additionally- please prioritize a higher-fist-on-the-face front rack position in both lifts; For the time being, it may create the need to move down an interval or two in weight, but will almost certainly improve position, upper back engagement, and therefore is better from both a true building and certainly safety perspective. Thank you.
Today: Immediately following each set of lifts, perform one full-effort, full-range, no bullshit pull-up and one perfect chin-up. Widen/ narrow hands to sensible ranges, but do not sacrifice position or range of motion. Scale each rep to full ability; Make one of each, enough. Today, if weighting pull and/ or chin, it is a dumbbell held between your feet.
Then, 7 rounds of:
10 Rocking chair @ 15lb. W, 25lb. M
10 "Tall slam ball" @ (minimum) 12lb. W, 16lb. M
100 Jumprope There is no designated rest here- perform quick transitions between movements, and mitigate fatigue by breathing intelligently throughout. Safety considered, there is great value to making yourself move in simple conditioning drills.
And then, "Time under tension": 5 L-sit attempts/ holds (work to full ability... this is not, and should not be, a "gimme"... ) + L- hang/ knees-up hang + 15 cat/ cow stretch Practice L-sit hanging from a bar, or locked into a great top position on a dip bar. Lift and tuck knees (or, very likely at first- one knee at a time!) at/ past 90', and then extend legs hard, together, and with toes pointed; Do not expect to go from hanging to legs-extended full L-sit, if you have not practiced and developed both the strength and mobility. Knees up, past parallel, is the priority. Use any grip you choose in hang, and switch between them as needed. Remember: Hanging in a half-bicep curl is going to make you feel a lot heavier than you are. Use global structure, not regional strength, to support a challenging position for an extended duration. Accumulate at least two minutes, and take as few breaks as possible.