(The red line indicates the straight path from hands/ bar through the head and hips. Enjoy (there’s more where this came from… ).)
3 x 5 @ (up to) 80% of 2RM from 03/19/15
Rest as needed between sets. If a set requires interruption make as minor an adjustment as needed and re-do it uninterrupted. When scheme is listed as “3 x 5″, it always refers to “Sets” x “Reps”.
Then, 7 rounds of:
7 Overhead Abmat sit-up* (or, if needed, 9 “Prison” Abmat)
5 Double kettlebell swing clean
7 Double kettlebell front squat
3L, 3R 50/50 kettlebell strict press**
Position considered, all lifts in each round are performed without putting the kettlebells down- goal today are challenging, uninterrupted sets governed by the weakest lift (50/50 press). If sets require interruption, adjust one interval down and continue uninterrupted. If rest is needed, keep it short and take it after the press.
And then, as quickly as possible:
20 Tire flip
Use assistance as needed if reps require more than :10 seconds between, or position breaks.
*Our overhead Abmat sit-up features a dowel locked-out in the snatch/ OHS position. If it moves in front of or behind your head at any point, rep does not count. In the “prison” situp, we interlock our fingers and keep both hands behind the head. Reps count when shoulders and elbows touch the ground simultaneously. Keep your ass on the ground throughout both variations.
**50/50 press features a double kettlebell rack position but a single-arm press. Kettlebell on the “non-working” side assists in keeping tension, and can help us fact-check position. Position considered, weights should match on both sides.