(Photo: (Order awaiting chaos.) “Chaos was the law of nature; Order was the dream of man.” – Henry Adams)
5 organized, violent rounds of:
2L, 2R Kettlebell back squat @ as heavy as possible
5L, 5R Kettlebell snatch @ as heavy as possible
10 Walking lunge @ kettlebell snatch weight (held in front rack)
:20 sec. rest
Position and mechanics govern weight; Re-calibrate during each rest period, and adjust (up or down) as needed. Each round should pose a significant challenge.
All three 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 Slam ball @ 15lb. W, 25lb. M
50 Box jump @ 15lb. W, 25lb. M (use bumper plate)
50 Push-up
25 Slam ball @ 15lb. W, 25lb. M
25 Box jump (unweighted)
25 Push-up
Mechanics govern weight; If position breaks, adjust accordingly and continue safely. There is no designated rest here- if it is needed, keep it short and specific (3 breaths or less/ :15 sec.).
Push-up reminder: 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”:
(Timed) 10-calorie Airdyne sprint + one-minute Farmer hold @ BW + Plank hold @ minimum 1/2 BW
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.
If time reaches two minutes in plank, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.
Note: Today, add a minimum of 1/2 bodyweight in bumper plates/ sandbags across lower back starting at top of tailbone. Goal today is enough weight to allow stability for between :20 – :30 sec. ***If this has been going well, add weight, and continue improvement. While progressing, the next step is always the first step; Do not wait and hope- act, and improve.
Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
Please use them to your advantage!