(Specialty warm-up: 10 empty bar hang power clean, 5 kettlebell high pull, 5 slam ball, 5 burpee) 5 rounds of: 5 Power clean/ Kettlebell high pull + Goblet catch/ Medicine ball clean @ scheme-appropriate weight 1 Front squat/ Goblet squat/ Medicine ball squat @ top of 5th lift (Up to) 1 minute rest/ progress-minded assessment Position governs weight; adjust by round as needed. Attentive, powerful lifts throughout- If mechanics erode or movement slows, adjust accordingly and continue safely. If less than one minute rest is needed in order to perform the next set to full ability, take less. There is no hinge in any of these lifts. Kettlebell high pull + Goblet catch: Focus in this lift is a powerful, dynamic, well-timed kettlebell high pull transitioning into an organized and aggressive “catch” in the standard Goblet position (hands on side of handles, forearms driven into sides of kettlebell). Hold for a full 2/1000, quickly re-position hands, and re-trace steps to the ground. Adjust weight by round as position and execution dictate. Then: 20 Medicine ball ground-to-shoulder + squat (1 + 1 = 1) 20 Kettlebell high pull (no catch) @ as heavy as possible in 5-rep sets (4 x 5) 10 Slam ball @ 35lb. W, 50lb. M (as heavy as possible, in position) :20 sec. rest 10 Slam ball @ 25lb. W, 40lb. M (slightly lighter, but only slightly... ) :20 sec. rest 10 Slam ball @ 15lb. W, 30lb. M (lighter, harder, faster... and also better)
If designated slam ball weight creates/ forces a compromised position, make as minor an adjustment as necessary to continue safely. Keep rest in high pull sets to 3 breaths/ :15 sec., and choose weight accordingly.
There is power, coordination, and timing required in each of these lifts and movements, though not necessarily in that order. If any are missing, it will impact the others (find them, before they find you... ).
And then, as quickly as possible: 15 Inchworm
15 "Floor to feet"
15 Burpee 15 calories Airdyne/ equivalent (arms and legs) No designated rest. If needed, keep it to 3 breaths or less (:15 sec.) no more than twice. Visible effort drop in Airdyne: Additional 15 calories. And finally, “Time under tension”: Double kettlebell rack hold (W- 45lb. x 2, M- 62lb. x 2) OR Farmer hold @ scaled to ability + 15 cat/ cow stretch + 15 calories Airdyne/ equivalent (cool-down) Lift and hold in strong, organized positions. Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). Unless designated otherwise, all "Time under tension" holds are two minutes. If time reaches two minutes, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes. Stand strong and organized- static tension helps build strength, provided we stay engaged in the process.