(Photo: Think. Move. Review. Improve.)
10 rounds of:
Work hard until the rest; Scale weights and push-up variation to full ability and adjust (up or down) by round as needed/ as position dictates.
“Short swing” simply denotes a heavy, short-range kettlebell swing with the intent of safely driving as much weight as structurally possible to just below chin height. Today, use weight designated above.
Kettlebell swing reminder: 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.
Advanced push-up suggestions include: Dynamic push-up, ring push-up, Hindu push-up.
Then, 20 rounds of:
Reminder: “Scaled to ability” is not a statement that should elicit a sense of relief; Quite the opposite. It should prompt attention and effort that walks the border of safety and self-destruction. Anything less will not lead to progress.
Advanced pull-up suggestions include: Weighted, L-pull-up, chest-to-bar, negative. No kip, no butterfly.
And then, as quickly as possible:
20 calories Airdyne @ 100% (arms and legs- keep your fucking feet on the pedals)
Transition seamlessly; If rest is needed, take it after beginning the set of inchworm. There is value to transitioning tired and making yourself move in simple conditioning drills.
And finally, “Time under tension”:
25 dowel partial pull-over + movement-based cool-down
Partial pull-over is active cool-down, and should be performed in organized positions- only pull dowel over to point of position break, maintain a brief hold, and repeat. Goal is opening up the upper body after a challenging posture day, and improving position for next time.
Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
Please use them to your advantage!