(Photo: The “stop” often helps insulate the “go”… )
5 x 2L, 2R @ as heavy as possible in each set, and each rep with a full 2/1000 locked-out overhead
Rest as needed between sets. If range of motion fails, or set requires interruption, make as minor an adjustment as needed and complete the next set safely. When scheme is listed as “5 x 2L, 2R″, it always refers to “Sets” x “Reps”. Reminder: Sound position always governs weight, and “lock-out” is not a relative position.
Then, 5 rounds of:
5L, 5R Kettlebell snatch @ (recommended) 75% of push press weight from above
10 Walking lunge @ same weight, begins at end of 10th snatch with kettlebell in front rack
50 Mountain climber
If designated weight breaks position, adjust immediately and continue safely. Switch sides on lunge as desired, and be sure to balance left-to-right.
All lunges are to be tall and tight, and feature all the weight attachment cues used in kettlebell front squat.
And then, 5 rounds of:
No designated rest here; If needed, keep it short and specific (3 breaths or less/ :15 sec.).
Push-up: If mechanics or range of motion fail, scale accordingly to ensure both progress and safety; Leave the ego out of the equation- excellent, scaled push-ups are far better than crappy, broken “unscaled” ones.
And finally, “Time under tension”:
25 cat/ cow stretch + 50 Abmat sit-up
Abmat sit-up is any variation you choose, and is geared towards active cool-down as well as “sit-up”. Mind position and mechanics, and draw value.
Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
Please use them to your advantage!