(Photo: Pressure. Patience. Pressure. Position. Pressure.)
5 x 1L, 1R @ as heavy as possible in each
3 x 1L, 1R @ 50% of heaviest above, as 2-count Turkish Get-up
Reasonable rest between sets, coupled with unreasonable adherence to tension and movement detail. Position is developed through repetition, and “as heavy as possible” designations are earned with position. No guesswork, no lazy, wasted lifts.
Our 2-count Turkish Get-up helps us break the movement down into specific pieces by requiring a 2/1000 count at each transition point (there are 9). If we are skipping steps, making a technical error, or trying to hurry through a portion of the movement we are weak at, the 2/1000 will catch it and force an adjustment.
Then, 7 minutes of:
7 Kettlebell “Short swing” @ 1/2 BW
3 Chin-up/ underhand bodyweight row
3 breaths reset/ re-evaluation (:10- :15 sec.)
Transition seamlessly and immediately, move attentively, and hunt the work; There is no value to short, casual conditioning. Adjust pulling variation if sets of three high-quality, full-range chin-up becomes unsustainable.
“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.
And then:
30 Underhand bodyweight row
Brief rest in no less than 10-rep intervals; Mechanics or range do not change as we fatigue. Focus harder, address the details that we take for granted when we’re fresh, and demand quality reps.
And finally, “Time under tension”:
200 yd. Farmer walk (20 yd each @ BW- 50% in each hand) + 25 calories Airdyne @ cool-down pace + 25 cat/ cow stretch
Farmer walk: If previous outing was performed uninterrupted, congratulations; Increase one interval this time through.
Reminder! (Almost) all movements referenced above are demonstrated and noted on our Movement Library. Please use them to your advantage! No guessing!