(Photo: It’s easy to forget how much easier it is to take the easy way out. It’s so… easy.)
10 rounds of:
2 Kettlebell high pull + Goblet catch @ as heavy as possible in each round
2 Rocking chair @ as heavy as possible in each round
2 Box jump @ (minimum) 35lb. W, 45lb. M (use bumper plate- scale height to full ability- step down)
:20 sec. rest
Perform an organized, dynamic kettlebell high pull into an aggressive “catch” in the standard Goblet position (hands on side of handles, forearms driven into sides of kettlebell). Stay braced, hold for a true 5/1000, and re-trace steps to the ground. Adjust weight by round as position and execution dictate; Position considered, do not under-lift.
Rocking chair may be weighted with whatever allows the most weight to be moved safely. Recommended are kettlebells and bumper plates.
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 a bumper plate) can require some adjustment.
Then:
1 Sled drag (20 yd. @ BW)
1 Sled pull (20 yd. @ BW)
2 Sled drag (20 yd. @ 1/2 BW)
“Drag” = forward, “Pull” = backward. Tell the sled to move, do not ask. Short hard steps, do not soften up, and get it overwith.
And then, 5 minutes of:
“Burpees from the bottom” …from your back (2-1/2 minutes) and “standard” (2-1/2 minutes)
”Burpees from the bottom” simply begin and end with your chest on the floor. The additional fold for the first half of the drill today involves beginning and ending each rep on your back.
Trainer will call out a specific number of reps and intersperse varied durations of rest between them, and athletes will remain with back on the ground ready to go until directed.
In a group, completing the designated number quickly will lead to a few extra breaths of rest between sets. If a set needs to be skipped due to fatigue, perform 20 additional burpees when the drill is over.
And finally, “Time under tension”:
(Timed) 10-calorie Airdyne sprint (today, 2 x, with :30 sec. between each) + 50 “Prison” Abmat sit-up + 50 calories Airdyne @ cool-down pace + simple, unloaded, movement-based cool-down; Insulate what we need, fix what we broke.
“Prison”: Variation features both hands on back of the head, and elbows pointed to the sides throughout. If that position loses integrity, rest briefly, and either find it or adjust it.
Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
Please use them to your advantage!