(Photo: Levitation: Taught by appointment only (we can’t give all of our secrets away… ) )
7 rounds of:
If squat sets require interruption, or position breaks at designated weight, make an appropriate adjustment to the next set. Reminder: Position and range of motion always govern weight. Set-up and re-set like you want the lift to succeed; No lazy set-ups, no soft lifts.
Then, 7 rounds of:
3 High pull + Goblet catch @ as heavy as possible in each set
:30 sec. rest
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 full 2/1000, quickly re-position hands, and re-trace steps to the ground. Adjust weight by round as position and execution dictate.
Single pull-up should be scaled to full ability in each round; Put in what you expect to get out. One only equals “just” if you make it so.
And then, violently:
50 calories Airdyne
For this drill, alternate arms + legs (full-body) with arms-only (feet on pegs) in exact 5-calorie intervals, and note time to completion. Drive power from your midline, move the bike with your whole body, and empty the tank.
And finally, “Time under tension”:
50 Walking lunge + 50 cat/ cow stretch
Lunge is unweighted, organized, and performed at a cool-down pace.
Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
Please use them to your advantage!