(Photo: For those that have prepared to their full abilities, the moments of presentation are a dream;
For those that have not, the very idea is a nightmare.
Fear of one man, is fear of all men.)
6 rounds of:
3L Kettlebell push press + :20 sec. hold in front rack
3R Kettlebell push press + :20 sec. hold in front rack
6 Rocking chair @ 35lb. W, 45lb. M (use bumper plate)
:30 sec. rest
Hold begins at end of 3rd push press. Weight in push press is self-scaled, and should pose a significant challenge in each round; Adjust by round (up or down) as needed. If a set is significantly under-lifted, omit and repeat at wp-contentropriate weight (Ex. If you could press chosen weight for 9 reps if required, it is too light for today’s purpose).
Rack hold is to be hard, organized, and violent, even though stationary. Fist on your face, guts tight, expression neutral.
Reminder: “Scaled to ability” is not a statement that should elicit a sense of relief; Quite the opposite. It should prompt attention and effort that walks the border of safety and self-destruction. Anything less will not lead to progress.
Then, 1 Tabata interval (:20 sec. work/ :10 sec. rest x 8) of:
Slam ball @ 15lb. W, 25lb. M
(Alternating with)
Medicine ball throw @ 12lb. W, 16lb. M
Keep pace violent and position strong, and match effort throughout; There is no value to casual, brief conditioning.
Today, efficient transitions between movements will make or break the drill.
And then, “Time under tension”:
Bar hang + 50 walking lunge @ cool-down pace
Bar hang: Today, use any grip you choose, and switch between them as needed. Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes (in bar hang), you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.
Lunge: Pace is cool-down, position is detailed and progress-oriented. Knee tracks the foot, heel is firmly planted, and stepping forward does not mean leaning forward; chest stays broad and shoulders drive back as we move forward. Brace before you drop in each rep, just as if weighted. Develop good habits by practicing sound strategy.
Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
Please use them to your advantage!