(Specialty warm-up: 2L, 2R kettlebell press + 2/1000 @ top, 6 weighted lunge, 6 box jump @ 15lb. W, 25lb. M) 8 rounds of: 2L, 2R 50/50 Kettlebell press @ as heavy as possible in each set
6 Lunge @ same weight, begins at end of 4th press with kettlebells in high, hard front rack
:20 sec. rest / assessment Alternating arms as directed, keep kettlebells in-hand for L-to-R set, perform lunge, and then rest/ adjust weight as needed. Reminder: Position and range of motion always govern weight, and overhead/ “locked-out” is not a relative position. 50/50 press features a double kettlebell rack position but a single-arm press. Kettlebell on the “non-working” side assists in keeping tension, and can help us fact-check position. Position considered, weights should match on both sides.
All lunges are to be tall and tight, and feature all the same bracing and attachment cues (and top-down rack position assessment/ adjustment) used in kettlebell front squat.
Then, 10 rounds of: 4 Box jump @ (up to) 35lb. W, 45lb. M (use bumper plate) 4 Push-up :20 sec. rest/ assessment (height/ variation) Box jump height and weight, and push-up variation, are scaled to ability. Make ambitious choices, and demand excellent position and execution; “Enthusiasm tempered with reality”. 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 something stationary at chest level) can require some adjustment. Advanced push-up suggestions include: Dynamic push-up, ring push-up, Hindu push-up.
And then, “Time under tension”: Plank hold @ minimum 1/2 BW + 15 Rocking chair @ 10lb. W, 15lb. M each with a hard, high "pop at the top" + Hollow rock (50 reps) or hollow hold (2 minutes) If time reaches two minutes in plank and hollow hold, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes. Note: Today, add a minimum of 1/2 bodyweight in bumper plates/ sandbags across lower back starting at top of tailbone. Goal today is enough weight to allow stability for between :20 – :30 sec., with quick resets in between (:10-:15 sec.).