(Photo: Before making an effort to standardize, be sure to have made the precursory effort to *organize*; Firming up bad habits doesn’t make them any less bad…)
Kettlebell high pull + Goblet catch:
20 x 1 @ (minimum) 1/2 BW, each with a full 10/1000 @ top
Rest reasonably between sets (:20- :30 sec.). When scheme is listed as “20 x 1″, it always refers to “Sets” x “Reps”. Reminder: Position and execution (and today, hold duration) always govern weight.
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). Today, hold each rep for an organized, stopped 10/1000, quickly re-position hands, and re-trace steps to the ground. There is no “hinge” in the up- or- down of a kettlebell high pull. Adjust weight by round as position and execution dictate.
Then:
Benchmark
“Class War/ My Promise”– 6:07 (Wisdom in Chains– “Class War”)
40 revolutions Airdyne
20 yd. walking lunge
5 Inchworm
Count and note rounds and partials completed in 6:07 (Ex. 4 rounds + Airdyne= 4.1). Demand at least a partial round improvement over last time.
And then, 6 minutes of:
4 Push-up
4 V-up
:20 sec. rest
Complete as many rounds as possible, working hard during the work, and focusing on recovery during the rest; Mindful breathing helps mitigate fatigue.
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 finally, “Time under tension”:
Simple, unloaded, movement-based cool-down; Insulate what we need, fix what we broke.
Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
Please use them to your advantage!