(Photo: Avoid what we can, and address what we can’t… )
10 rounds of:
2L, 2R Stacked-hand kettlebell swing clean
:20 sec. hold (“Ass over teakettle” Goblet position)
:20 sec. rest
Weight today is self-scaled and should pose a challenge in each set- adjust as needed, up or down. If the movement description doesn’t immediately and clearly make sense, please reference the video linked to the text.
Then, 5 minutes of:
“Burpees from the bottom“ …from your back
”Burpees from the bottom” simply begin and end with your chest on the floor. The additional fold today involves beginning and ending each rep on your back.
Today, trainer will call out a specific number of reps and intersperse varied durations of rest between them, and athletes will remain with back on the ground ready to go until directed.
In a group, completing the designated number quickly will lead to a few extra breaths of rest between sets. If a set needs to be skipped due to fatigue, perform 20 additional burpees when the drill is over.
And then:
25 Rocking chair @ 25/ 35lb. W, 35/ 45lb. M (use bumper plate)
25 Squat @ same
250 Jumprope
Squat + bumper plate: Aggressive posture, thorough, challenging range of motion, and crisp pace all play equal parts in the value of this drill; Move quickly, move correctly, lift it like it’s heavy.
And finally, “Time under tension”:
L- hang/ knees-up hang + 50 cat/ cow stretch
Use any grip you choose in hang, and switch between them as needed. Remember: Hanging in a half-bicep curl is going to make you feel a lot heavier than you are. Use global structure, not regional strength, to support a challenging position for an extended duration. Accumulate at least two minutes, and take as few breaks as possible.
Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
Please use them to your advantage!