(Link to article: Implement…ation)
As quickly as possible:
Sprint of 1/2 bodyweight in calories on Airdyne
Double bodyweight in jumprope (Ex: 150lbs. = 300)
1/2 bodyweight: Exactly 50% of what your body currently weighs. Check, don’t guess. You will always guess low.
Indulge any transitional impulses/ needs you have (arms only, arms + legs, legs only, underhand grip… ) except the one telling you to stop.
If you stop: Exit the bike, next person starts, you re-start from the beginning, no matter where you were in the process. Mind your mind, complete your task; Finishing spent is far better than starting twice.
Then, “Odd Lifts” skill work:
Attentive practice in “Odd Lifts”: Less-frequent kettlebell lifts, mace lifts and swings, and sledgehammer.
Sledgehammer: 2-hand tire smash, hand-to-hand tire smash, 1-hand tire smash
Mace: Front pendulum, back pendulum, back pendulum + pull-over, 360, 10-2, varial
Kettlebell lifting: Wall-ball substitute, Figure-8 + flips
Sloppy, soft, or too light to be useful, and anything in this category is time better spent doing something else. Address and adjust details, add weight/ difficulty, make progress. Or, don’t.
So: Under the eye of a qualified trainer, address details, accumulate lots of great practice reps, and once improvement is made, add weight as needed to fact-check position. Start with the introductory progression of each movement, and move forward as position and proficiency dictate. Embrace the details, and they will improve. Fight them, and they will fight back…
Note: Never make the mental mistake of thinking you’re too advanced for skill work in any realm.
And then, “Time under tension”:
25 Kettlebell/ Mace Good Morning @ self-scaled and challenging + 100 1-arm kettlebell swing @ 35lb. W, 55lb. M (10 x 5L, 5R)
Kettlebell swing: If designated weight is not a cool-down weight, adjust accordingly.
Reminder! (Almost) all movements referenced above are demonstrated and noted on our Movement Library. Please use them to your advantage! No guessing!