(Photo: The thin line between safety and self-destruction… )
5 x 10 @ (up to) 90% of 5RM
5 x 5 @ 75% of 5RM
Kettlebell swing reminder: Power and position govern weight- If we lose our strong hinge, back rounds, or legs fail to snap straight in the “drive” portion of the movement, adjust accordingly and continue safely.
”Short swing” simply denotes a heavy, short-range kettlebell swing with the intent of safely driving as much weight as structurally possible to just below chin height.
Today: Perform 5 2/1000 bodyweight row + 50 jumprope immediately following each set of swing, and then rest.
2/1000 row: In this variation, we hold for a full 2/1000 count in the top position- whether it be chest-to-bar, chest-through-rings/ rope, our goal is keeping the chest even with the hands for the full count on all reps.
Then, as quickly as possible:
Elevator/ Rocking chair: Recommended today is a bumper plate for both movements; Ideally, one, kept on your person throughout. If position breaks or rep scheme becomes unsustainable at chosen weight, adjust one interval down and continue safely.
Our “Get Your Ass Off The Ground” movements (such as elevator and rocking chair) begin and end standing and, once practiced, at no time do our hands touch the floor.
Our sprint start begins with chest on the ground in the bottom of our push-up position. Today, on call of “Go!”, explode to your feet, sprint approximately 20 yd., and immediately prepare for the next trip.
And then, “Time under tension”:
One-minute Farmer hold @ one interval above BW + 50 Banded Abmat sit-up
Farmer hold: Designated weight/ duration will pose a different challenge for each person; That is the intention. If one minute holding just above 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.
Sit-up: Set Abmat behind you, not underneath you (a few inches from your body, not wedged underneath like a doorstop). With feet placed at/ around hip width, and band placed across the scapula and driven tight with strong external rotation, perform sit-ups without allowing butt to come off the ground or posture to break. Keep a strong, organized arch, and drive hips forward at the top of each rep.
Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
Please use them to your advantage!