(Specialty warm-up: 1L, 1R 2-count Turkish Get-up, 10 overhead walking lunge (bumper plate, both arms *straight*- the Turkish Get-up proves they go there, so, put them there), 10 medicine ball throw) 5 rounds of:
2L, 2R Turkish Get-up @ (up to) 60% of 1RM
5L, 5R Kettlebell floor press @ scheme appropriate
5L, 5R Kettlebell bent-over row @ scheme appropriate
:20 sec. rest/ assessment Turkish Get-up: Be patient, make progress- add a 2/1000 pause to any transition point that you are struggling with; If we are skipping steps, making a technical error, or trying to rush through a portion of the movement we are weak in, the 2/1000 will catch it and force an adjustment.
Kettlebell floor press: Tracking hand is not a suggestion; It doesn't have to help, but it certainly can't hurt.
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"!
Reminder in all lifts: Intensity and violence of action need not be hasty, hectic, or careless; Accurate/ calibrated/ violent.
Then, 5 minutes of:
10 Medicine ball throw/ "Tall slam ball" @ 10/ 12lbs. W, 14/ 16lb. M
Move with direction and intent; No lazy push-up, no passive throws. Have push-up scaling available and nearby to eliminate wandering.
And then, “Time under tension”: 50 Walking lunge @ 15lb. W, 25lb. M (bumper plate) +
25 “Prison”/ Banded Abmat sit-up +
15 calories Airdyne/ equivalent @ cool down pace Lunge is attentive, organized, and performed at a cool-down pace. Bumper plate is stability- not momentum. Hold it at chest level, and keep it there. “Prison” sit-up: Interlock fingers and keep both hands behind the head. Reps count when shoulders and elbows touch the ground simultaneously.