(Photo: The unbearable weight of humanity.)
6 rounds of:
6 Kettlebell push press– Left (each with full, stopped 2/1000 in lock-out)
6 Kettlebell push press- Right (each with full, stopped 2/1000 in lock-out)
6 Inchworm (each with a full 6/1000 hovering just above the ground in the push-up)
:30 sec. rest
Organized lock-outs, strong, specific re-sets into rack position, and full-duration holds. No soft lock-outs, no short counts. Weight is scaled to ability in each round; If done correctly, adjustment will be needed (up or down) during the six rounds. Evaluate, improve; Don’t just check out and go.
Then, 6 rounds of:
6 1-arm kettlebell swing (Left)
6 1-arm kettlebell swing (Right)
Make ambitious but sensible choices, and adjust by round as position dictates.
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.
6 Sled drag @ BW
60 Jumping pull-up
“Drag” = forward, “Pull” = backward. No rest, hard work, quality movement.
Jumping pull-up: Fatigue does not change position or range. “Simple” should only mean “easy” to those that are looking for both…
And finally, “Time under tension”:
25 dowel partial pull-over + 25 Abmat sit-up @ 1/4 BW
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 demonstrated and noted on our Movement Library. Please use them to your advantage! No guessing!