Day 167 of 360
Rest as needed between sets. If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “4 x 6″, it always refers to “Sets” x “Reps”. Reminder: Position and execution always govern weight.
Today: Perform 4 pull-up (scaled to ability) and 8 mace 360 (max 10kg.) or kettlebell halo (max ¼ BW) immediately following each set of hang power clean, and rest as needed after the three movements are complete.
Then, immediately:
No rest. No lazy movement. Put your bodyweight on a sled, and move it like you give a shit.
And then, 4 rounds of:
Adjust/ scale kettlebell clean to ability, using 1- or 2- arm versions as desired. Attempt no rest outside of the designated :20 sec.
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 begin broad jump back to start.
And finally, “Time under tension”:
Switch arms in 5-rep sets; If designated weight is not a cool-down weight, adjust accordingly.
