(Photo: Wolf Brigade X Amoeba Records.)
5 rounds of:
4-position kettlebell squat drill:
3 Kettlebell front squat (Left)
5 Kettlebell back squat (Left)
3 Kettlebell front squat (Right)
5 Kettlebell back squat (Right)
3 + 5 + 3 + 5 = 1 round. Goal is fluid, seamless transitions from front to back, and left to right. Each set should pose a significant challenge weight-wise- weakest lift/ transition governs weight.
Today: Perform 10 walking lunge @ 15lb. W, 25lb. M (use bumper plate locked out in front) immediately following each round of squats, and rest as needed once both are complete.
Then, 5 rounds of:
10 Mace 360/ 1-arm 360/ Kettlebell halo
5 Rocking chair @ (up to) 25lb. W, 45lb. M
10 Abmat sit-up @ same
Scale mace/ kettlebell weight to ability for 10 quality, uninterrupted reps. If chosen weight breaks position, or requires more than one interruption per set, adjust and continue.
Today, both rocking chair and Abmat sit-up are to be performed with a bumper plate. Demand strong posture; keep arms short and straight by broadening chest/ driving shoulders back.
And then, 5 rounds, for time:
5 calories Airdyne @ max effort
:20 sec. @ 50% of max RPM
Breathe, drive, and empty the tank. No pacing here- any observed drop in effort equals extra rounds for the group.
And finally, “Time under tension”:
Extended arm mace hold (minimum 10kg. W, 12kg. M)
Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.