5 rounds of:
(Left)
1 Kettlebell clean (From floor)
2 Kettlebell push press
3 Kettlebell front squat
:20 sec. rest
(Right)
1 Kettlebell clean (From floor)
2 Kettlebell push press
3 Kettlebell front squat
(Up to) 1 minute rest
Weakest lift in the sequence governs weight; For most, it should be push press. Make ambitious, progress-minded choices, adjust by round as needed, and remember that “locked-out” is not a relative position.
Additionally: Success or failure today (the safe movement of wp-contentropriately heavy weight) will be governed by attention to set-up, aggressiveness, and focus; No “touch and go”, no casual reps. Organized, attentive, violent.
Then, in order and uninterrupted:
50 Rocking chair @ 15lb. W, 25lb. M (use bumper plate)
25 Slam ball @ 25lb. W, 35lb. M
50 “Prison” Abmat sit-up
25 Slam ball @ 15lb./ W, 25lb. M
Short rest only as needed (3-5 breaths/ no more than :15 sec.). If designated weights cause position break, make as minor an adjustment as needed and continue safely.
And then, “Time under tension”:
Extended-arm mace hold @ (minimum) 8kg. W, 10kg. M + 25 Dowel partial pull-over
Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.
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 and improving position for next time.