(Photo: Every technique is an endless collection of details; The more we know, the better we perform, and the better we perform, the more we collect… )
8 rounds of:
2L, 2R 50/ 50 Kettlebell press @ as heavy as possible in each set
4 Lunge @ same weight, begins at end of 4th press with kettlebells in front rack
:20 sec. rest
Alternating arms as directed, keep kettlebells in-hand for L-to-R set, perform lunge, and then rest/ adjust weight as needed. Reminder: Position and range of motion always govern weight, and overhead/ “locked-out” is not a relative position.
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.
All lunges are to be tall and tight, and feature all the attachment cues used in kettlebell front squat.
Then, 10 rounds of:
4 Box jump @ (up to) 35lb. W, 45lb. M (use bumper plate)
4 Push-up
:20 sec. rest
Box jump height and weight, and push-up variation, are scaled to ability today. Make ambitious choices, and demand excellent position and execution; “Enthusiasm tempered with reality”.
Be sure to practice jumping with an implement prior to beginning the drill. Ordinarily, we re-set a jump by swinging our arms- not being able to do so (due to holding a weight) can require some adjustment.
Advanced push-up suggestions include: Dynamic push-up, ring push-up, Hindu push-up.
And then, “Time under tension”:
Plank hold @ minimum 1/2 BW
1-arm bodyweight row hold
If time reaches two minutes in both plank and bodyweight row hold, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.
Note: Today, add a minimum of 1/2 bodyweight in bumper plates/ sandbags across lower back starting at top of tailbone. Goal today is enough weight to allow stability for between :20 – :30 sec.
Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
Please use them to your advantage!