(Photo: The concepts of training/ movement/ physicality are not what is stagnant about the “fitness industry”; Blame is to be placed on the unevolved purveyors, and the undriven participants. We are a big part of the solution, and for the stagnant, intend to be a big part of the problem.)
3 x 5L, 5R @ (up to) 70% of Turkish Get-up 1RM
5 x 1L, 1R @ same
Alternating arms as directed, keep kettlebells in-hand for L-to-R set, and then rest/ adjust weight as needed. When scheme is listed as “5 x 1L, 1R″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight, and overhead/ “locked-out” is not a relative position.
50/50 press features a double kettlebell rack position but a single-arm strict press. Kettlebell on the “non-working” side assists in keeping tension, and can help us fact-check position. Position considered, weights should match on both sides.
Then, 5 rounds of:
2 Sled drag (20 yd. each @ 1/4 BW)
10 Burpee
Hustle hard, breathe intelligently, and work like you want to be there; If rest is needed, keep it short and specific (3 breaths or less/:15 sec.)
Even in fatigue, the burpee should never become a wiggly, flailing mess; Move powerfully and attentively.
2 minutes rest, and then:
50 Mace 360 @ 8/ 10kg. W, 10/ 12kg. M
50 Medicine ball throw @ 10/ 12lb. W, 14/ 16lb. M
25 “Tall slam ball” @ same (use medicine ball, viciously throw to floor, catch on a high bounce above parallel)
Weight is moderate, pace should be vicious, position should be accurate. If designated weight creates a compromised position, adjust immediately and continue safely. As always, be sure to address and adjust will before blaming your faults on skill.
Medicine ball throw/ “Tall slam ball”: Listless equals useless. Hurt the wall, hurt the ball, empty the tank. Output may drop, effort should not.
Any of the movements above performed at a casual pace or with undisciplined positioning are a gimmick. Scale weight and position to full ability, and destroy.
“Tall slam ball”: Different timing and coordination, same concept and execution; All positional features of standard squat/ slam ball wp-contently. Today we will simply use standard-diameter medicine balls, and catch above parallel. Certainly not easier, just slightly different.
And finally “Time under tension”:
One-minute Farmer hold @ BW + 25 calories Airdyne
Farmer hold: Designated weight/ duration will pose a different challenge for each person; That is the intention. If one minute holding half your bodyweight in each hand is old news, congratulations. If it is a gigantic challenge, move hard-mindedly though it and know that soon it will be less of one.
Airdyne: Cool-down pace should look like 30-40% of max RPM.
Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
Please use them to your advantage!