(Specialty warm-up: 5L, 5R kettlebell row, 5 Rocking chair, 5 box jump w/ bumper plate, ) 3 x 5L, 5R Kettlebell bent-over row @ self-scaled, scheme-appropriate
3 x 10L, 10R Kettlebell row@ (minimum) 1/4 BW
50 1-arm kettlebell swing @ (minimum) 1/4 BW (5 x 5L, 5R)
Complete all sets of each movement before transitioning to the next.
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"!
Row: Take up to :15 sec. between arms/ sets, and (in version two) anchor if it improves position and/ or allows for better movement; Powerful, organized reps govern weight. All rows are to be completed prior to beginning swing; No interspersing here.
Kettlebell swing reminder: Power and position govern weight- If we lose our strong hinge, back rounds, or legs fail to snap straight in the “drive” portion of the movement, adjust accordingly and continue safely. Additionally, arms are kept "short" by broadening chest, not by bending the arms; Don't intentionally bend your arms. Please and thank you. Additionally, today is a great day to test your 1-arm kettlebell swing weights; Begin aspirationally, and adjust quickly as needed. You might be surprised what you find in the hunt.
General reminder: Position and movement-pattern-standard range of motion always govern weight; Don't guess, because that implies you don't know- and if you're reading this, you do.
50 Rocking chair @ 25lb. W, 35lb. M (Use whatever you choose; If you're good at these, get "intelligently interpretive" with implement, "pop at the top", time at the bottom...) 50 Box jump @ (minimum) 15lb. W, 25lb. M (use bumper plate) 50 Medicine ball throw @ organized, consistent, violent
Rocking chair and box jump are mid-paced, accurate, and violent; "Calculated reckless abandon". Earn your rest, and when needed, keep it short and specific- 3 breaths/ :15 seconds.
Throw: No rest, and today someone counts your reps- As they finish, they count. Any soft, slow, or disorganized throw is rejected and repeated. There is no value to lackadaisical, un-powerful power movements. Hurt the wall, hurt the ball, empty the tank.
And then, 1 Tabata interval (:20 sec. work/ :10 sec. rest x 8) of:
V-up (or, if absolutely needed, hollow rock/ hold)
If V-up mechanics/ range go out the window and cannot be recovered, adjust to hollow rock for remaining time/ rounds.
If hollow rock also erodes, transition immediately to hollow hold, and add an additional 4 x :20 sec. rounds.
And finally, "Time under tension":
5 x 10 Mace front pendulum @ heavy enough to be useful +
50 "Prison"/ properly banded Abmat sit-up +
15 cat/ cow stretch
Abmat sit-up is geared towards active cool-down as well as "sit-up". Mind position and mechanics, and draw value. Today, intersperse cool-down movements in 5- or 10- rep intervals if desired.