(Photo: Death cheaters; Life insulation.)
Kettlebell ground-to-shoulder:
10 x 2 @ as heavy as possible in each set
Today, select lift that allows movement of the most weight from ground-to-shoulder in a safe and organized manner. Recommendations are: High pull + Goblet catch, stacked-hand clean, stacked-hand deadlift + swing clean. Adjust weight/ variation by round as needed, and insist on a stopped, stable rack position in each lift.
Then, 5 rounds of:
5 Kettlebell deadlift @ BW, each with a full, stopped 5/1000 @ top
10 Kettlebell halo- extension @ challenging in each round (today- 10 extensions from ONE halo)
5 Inchworm
5 breaths reset/ re-evaluation (:15- :20 sec.)
Please note today’s adjustment to kettlebell halo + extension. Work until the rest, and set up each lift like it’s heavy; No lazy lifts, no soft movement.
And then, as quickly as possible:
1 minute double kettlebell rack hold @ 45lb. x 2 W, 62lb. x 2 M
50 Push-up
250 Jumprope
25 “Floor to feet” (Bottom of burpee to hinge position and immediately back to floor)
1 minute kettlebell Farmer hold @ BW (50% in each hand)
If designated weights create a compromised position, adjust accordingly and immediately, and continue safely. That being said, “extreme difficulty” is not a “compromised position”. Move with intent, hustle in transitions, and attempt no rest.
And finally, “Time under tension”:
(Timed) 10-calorie Airdyne sprint (today, 2 x, with :30 sec. between each) + Plank hold @ minimum 1/2 BW
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!