(Photo:When it matters most, tell, do not ask… )
5 rounds of:
10 Kettlebell suitcase walking lunge
5 Double kettlebell swing clean
(Up to) 1 minute rest
Lunge: Strong posture and full range of motion govern weight; Adjust (up or down) by round as needed.
Swing clean: No lazy set-ups, no soft lifts. Land and stop in an organized rack position for a minimum 1/1000, and adjust weight by round as desired, or as position requires.
Both lifts: Pay close attention to safety and efficiency in the put-downs just as much as in the pick-ups; Missed lifts and sloppy landings will suck valuable energy from the work sets.
Then:
50 Kettlebell high pull + 2/1000 Goblet catch @ 53lb. W, 70lb. M
Rest reasonably as needed (3 breaths/ :15 sec) in no less than 10-rep sets. 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 2/1000, 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.
And then, as quickly as possible:
Sprint of 1/4 bodyweight in calories on Airdyne
Same number in underhand bodyweight row
1/2 of that number in inchworm
Repeat sprint of 1/4 bodyweight in calories
1/4 bodyweight: Exactly 25% of what your body currently weighs. Check, don’t guess. You will always guess low.
Indulge any transitional impulses/ needs you have (arms only, arms + legs, legs only, underhand grip… ) except the one telling you to stop.
If you stop: Exit the bike, next person starts, you re-start from the beginning, no matter where you were in the process. Mind your mind, complete your task; Finishing spent is far better than starting twice.
And finally, “Time under tension”:
Weighted hollow hold @ 15lb. W, 25lb. M + 25 calories Airdyne @ cool down pace
Hollow hold: Today, dumbbell or kettlebell is held directly over chest. 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.
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!