(Specialty warm-up: 3L, 3R Kettlebell row, 3L, 3R kettlebell clean, 10 "Prison" straight jump) Pendlay row 1 x 5 @ 50% of 2RM 5 x 5 @ (up to) 75% Rest as needed between sets. If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “1 x 5″, it always refers to “Sets” x “Reps”. Reminder: Position and execution always govern weight. Set-up, bracing, timing, and reset- all in play, even during a "simple" barbell row. Then, 5 rounds of: 5 Kettlebell row (Left) 1 kettlebell clean (Left) 5 Kettlebell front squat (Left) 5 Kettlebell row (Right) 1 kettlebell clean (Right) 5 Kettlebell front squat (Right) (Up to) 1 minute rest/ assessment (take what you earn) Weakest lift in the sequence governs weight; Each round is to be completed with the same kettlebell. Support hand may be used in front squat in order to help level the playing field. Performing Pendlay row to full ability in part one will also help level the playing field in part two. Adjust by round as needed- up or down. If one of the lifts "feels light", make it feel heavy with bracing, tension, and violence of action. Reminder: Set-up for row (hinge) and clean (not a hinge) should not look, feel, or perform the same. There are reasons they are next to each other, and identifying and applying the distinction, is one of them. And then, 3 minutes of: 5L, 5R 1-arm kettlebell swing @ recommended 1/4 BW 2 x :10 sec. rest may be taken if needed. Mechanics govern weight; There is no value to soft, slow kettlebell swings. Additionally: If the true, upright Pistol grip causes an excessive arm bend (there shouldn't be much, ever), turn your hand 10-15 degrees in, and straighten it. Please and thank you. Immediately into: 15 "Depth Charge" 3 x :10 sec. rest may be taken only if needed, and in intervals of no less than 5 reps. Depth charge: With hands locked and braced in either true "Prison" position, or overlapped and pressed hard at mid-chest, perform 10 double-under-minus-the-rope jumps (high, hard, hollow body, tight guts, no heel-to-ground) + 1 burpee on the descent of the 10th, and then, either rest or repeat as directed. 10 jump + 1 burpee = 1 rep.
And finally, “Time under tension”: 50 low, hard hollow rock (5 x 10 as needed) + 15 calorie Airdyne/ equivalent @ cool-down pace + 15 Cat/ cow stretch