(Photo: ‘I remember when you cried- With your eyes on fire- With the gale in your lungs,- Screamed your throat red- But now it’s getting colder- What hwp-contentened to you?”- 108, “Deathbed” )
5 rounds of:
15 Back squat @ 50% of 2RM
10 Kettlebell “Short swing” @ (up to) 90% of 5RM
1 minute rest
Sets of both movements should be organized, uninterrupted, and violent. If sets require interruption at designated/ chosen weights, adjust accordingly and continue safely.
“Short swing” simply denotes a heavy, short-range kettlebell swing with the intent of safely driving as much weight as structurally possible to just below chin height. Today, use weight designated above.
Kettlebell swing reminder: If we lose our strong hinge, back rounds, or legs fail to snap straight in the “drive” portion of the movement, adjust accordingly and continue safely.
Then:
50 1-arm kettlebell swing @ 1/4 of heaviest weight used above (Left)
50 1-arm kettlebell swing @ 1/4 of heaviest weight used above (Right)
25 Straight jump @ 15lb. W, 25lb. M (use bumper plate)
25 Rocking chair @ same
25 Band crawl (Minimum 12ft. distance @ 3 x 1″ band W, 4 x 1″ band M)
25 calories Airdyne
There is no designated rest here; When needed, keep it short and specific (3 breaths/ :15 sec. or less). Do not allow pace to become casual, or transitions between movements to become rest periods.
Detailed, attentive, aggressive movement; There is no value to casual conditioning.
And then “Time under tension”:
Double kettlebell rack hold (W- 45lb. x 2, M- 62lb. x 2)
Lift and hold in strong, organized kettlebell rack position. Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.
Stand strong and organized- tension helps build strength, provided we stay engaged in the process.
Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
Please use them to your advantage!