(Photo: Why? Because learning to manage reasonable discomfort in a safe training environment is vitally important. That’s why.)
7 rounds of:
5 Pendlay row @ (up to) 70% of 2RM
3L, 3R Kettlebell push press @ as heavy as possible in each round
1 minute rest
Set-up, bracing, order of operations, and violence of action will all equally govern the success of this drill. Pay attention, and move like you mean it- nothing casual here.
Reminder: The kettlebell clean/ swing clean is the gateway to the press; If it is performed casually/ poorly, it is very likely the press will be as well.
Then, 1 Tabata interval (:20 sec. work/ :10 sec. rest x 8) of:
Count and match reps in each round. Keep an aggressive pace and move in strong, organized positions- one should never be a substitute for the other.
And then, immediately:
Corresponding amount of broad jump
(Ex. Burpees completed in Tabata interval: 56. Broad jump performed: 56).
Goal is completion inside the 3-minute clock. If rest is needed, keep it short and specific (3 breaths or less).
And finally, “Time under tension”:
Superman hold/ rock + (minimum) 25 calorie Airdyne @ cool-down pace
Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time in Superman reaches two minutes, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.
Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
Please use them to your advantage!