(Photo: 1/2 BW sledgehammer lift.)
5 rounds of:
5 Kettlebell high pull + Goblet catch
15 Bodyweight row (Any hand position, any anchor)
5 Chin-up
Each round of kettlebell lift should be as heavy as possible. Adjust -up or down- by round as needed.
Kettlebell high pull + Goblet catch: 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.
Then, 5 rounds of:
50 “Prison” walking lunge
15 Push-up
“Prison” variation features both hands on back of the head, and elbows pointed to the sides. If that position loses integrity, rest briefly, find it, and continue.
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 crwp-contenty, broken “unscaled” ones.
And then, 5 rounds of:
5 calories Airdyne
:20 sec. @ 40-50% of max RPM
No visible change in effort is expected, or will be accepted. Breathe, focus, hustle; Short-duration conditioning must be vicious to be valuable.
And finally, “Time under tension”:
25 Kettlebell swing @ 1/2 BW (break into several sets as needed)
Plank hold @ minimum 1/2 BW OR
1-arm bodyweight row hold
If time reaches two minutes in both plank and/ or 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!