(Photo: Productive escapism.)
Front squat/ Double kettlebell front squat:
5, 5, 5, 5, 5
1 x 15 @ 60% of heaviest above (as double kettlebell front squat)
Weight increases each set (denoted by commas). Begin at a moderate, challenging weight and end as heavy as possible; Regardless of implement or weight, each set should be difficult, violent, and positionally sound.
Rest reasonably between sets. Reminder: Position and range of motion always govern weight, and below parallel is not a suggestion.
25 Rocking chair @ as heavy as possible
25 Rocking chair @ 75% of above
25 Rocking chair @ 10lb. W, 15lb M (use bumper plate- jump at the top!)
25 Rocking chair (any way, any how)
25 3/1000 Bodyweight row
Maintain tension and position on the way down, during the rock, and on the way back up; Soft and casual will catch you. Scale weight/ implement used to full ability, and keep rest short and specific.
3/1000 row: In this variation, we hold for a full 3/1000 count in the top position- whether it be chest-to-bar, chest-through-rings/ rope, our goal is keeping the chest even with the hands for the full count on all reps.
And then, “Time under tension”:
(Timed) 15 calories Airdyne @ 100% + 250 Jumprope + 50 hollow rock @ 15lb. W, 25lb. M + (not timed) 25 calories Airdyne @ cool down pace
Hollow rock: Take short rest as needed, and accept no sub-standard reps
Airdyne: Cool-down pace should look like 30-40% of max RPM.
Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
Please use them to your advantage!