(Photo: “Accountability booster”; Effective when applied intelligently, and used sparingly.)
9, 7, 5, 3, 3
Weight increases each set (denoted by commas). Begin at a moderate, challenging weight and end as heavy as possible; Each set should be difficult, violent, and positionally sound.
Focus in this movement variation is a powerful, dynamic kettlebell high pull transitioning into an organized and aggressive “catch” in the standard Goblet position (hands on side of handles, forearms driven into sides of kettlebell). Hold for a 2/1000, quickly re-position hands, and re-trace steps to the ground.
Then, 5 rounds of:
Kettlebell weight, and push-up/ chin-up variation, are scaled to ability in each round. Strive to complete the most challenging lifts/ movements you can, and only scale when range of motion fails or position breaks.
Advanced push-up suggestions include: Dynamic push-up, ring push-up, Hindu push-up.
Advanced chin-up suggestions include: Weighted, L-chin-up, chest-to-bar, negative. No kip.
And then, 7 aggressive rounds of:
3 Sprint start
(Up to) :30 sec. rest (used in no more than three rounds)
Take only the rest you need to perform to your full ability in each round. Breathe, focus, and move with intent.
Our sprint start begins with chest on the ground in the bottom of our push-up position. Today, on call of “Go!”, explode to your feet, sprint approximately 20 yd., and immediately move to what’s next.
Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations! Please use them to your advantage!