(Photo: “The stewardesses were trying to contain their laughter, my seatmate was trying to get off the plane as quickly as possible, and my next awareness was running through the airport and realizing that I had just smacked someone on an airplane.” Excerpt from “Flying, pt. 1” (1998) which lives at War of Attrition.)
Kettlebell high pull/ Goblet squat:
1 x 12
2 x 6
3 x 4
Weight goes up as reps go down, and each set of 6 and 4 should present a significant challenge. Rest as needed between sets, and focus on quick transitions between top of high pull, catch in Goblet position, and squat. When scheme is listed as “1 x 12″, it always refers to “Sets” x “Reps”.
Then, 6 rounds of:
6 Kettlebell halo (45lb. W, 65lb. M) or Mace 360 (10kg. W, 12kg. M)
4 Pull-up
2 Chin-up
:20 sec. rest
If available, pull-up may utilize different handles by round as desired. Make each set as challenging as possible, and only scale when most difficult variation fails. No kip today, and definitely no butterfly.