(Specialty warm-up: 5 double kettlebell swing clean + front squat (1 + 1 = 1), 3L, 3R kettlebell back squat) Front squat/ Double kettlebell front squat: Climb to a new 2RM using warm-up sets of no more than 5 reps (starting at no more than 60%) before adjusting weight. Rest as needed, and keep total number of post-warm-up lifts under 20 (Ex. 5, 3, 3, 2, 2, 2… ). Choose the variation that allows for movement of the most weight in the best position; *What*, is far less important than *how*, and how well... (The implement, is not nearly as important as the position, and the pattern.) Note: Achieving a 2RM is not done at all cost of mechanics, form, range of motion, or composure. Unless there’s money on the line, position, execution and range of motion govern weight. Specific to squat: Below parallel is non-negotiable, and torso position must remain reasonable; Amidst our highest expected output is no time to compromise the quality details that got us there. Then, 5 rounds of: 4-position kettlebell squat drill: 3 Kettlebell front squat (Left) 5 Kettlebell back squat (Left) 3 Kettlebell front squat (Right) 5 Kettlebell back squat (Right) 3 + 5 + 3 + 5 = 1 round. Goal is fluid, seamless transitions from front to back, and left to right. Keep rest to between rounds and under :30 sec. If movement or transitions are unfamiliar to you, please refer to one of several videos we have shown on the complex. Each set should pose a significant challenge; Weakest lift/ transition governs weight. And then, 5 attentive, aggressive minutes of: Elevator sit-up @ (up to) 1/4 BW Rest briefly only if needed. Use whatever implement/ weight allows for the most stable and consistent movement. Alternate directions as desired, being sure to balance the scales by expiration of time. Suggestions: Sandbag/ heavy bag, kettlebell, bumper plate, slam ball, dumbbell. No back rack, and if the Elevator is still a work in progress, nothing loaded on one side. Goblet, bumper plate, medicine ball bear hug... If Elevator sit-up is clunky, disorganized, or too light to be useful, adjust to hip-up (or, if truly needed- lunge) and continue safely and progressively.
And finally, “Time under tension”: 5 x 10 Mace front pendulum @ heavy enough to be useful + 5 x :15 sec. partial pull-up/ hold + 5 x :30 sec. Hollow rock/ hold + Unweighted plank hold + 15 calories Airdyne/ equivalent @ cool down pace Partial pull-up/ hold: Hang dead, "bend the bar", establish hollow body position, and perform small, hard, partial pulls/ holds for designated duration. Identify weak spots, and force cooperation. If time reaches two minutes in plank, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.
Airdyne: Cool-down pace should reach 30-40% of max RPM.