(Photo: What makes us dangerous is not what we’ve done or seen, but the lengths we’ll go to get, to where you’ll never be… )
7, 5, 3, 3, 3, 3
Weight increases each set (denoted by commas). Begin at a moderate, challenging weight and end as heavy as possible; Each set should be difficult, violent, and positionally sound.
Today, max jump height is 15″ W, 20″ M. Stay tall and upright, and do not allow chosen weight to break posture/ unwind bracing in take-off or landing; soft equals sketchy.
Then, 5 rounds of:
25 Goblet squat
5 Pull-up
5 breaths rest (wp-contentrox. :15 sec.)
Today, perform strong self-evaluation in each round to ensure work to full ability; Adjust weight/ movement variation up or down as needed to accurately complement the designated scheme. Too heavy is too heavy, and too light is too light, but working “too hard” is not a real thing. Fuck off, averageists.
Advanced pull-up suggestions include: Weighted, L-pull-up, chest-to-bar, negative. No kip, no butterfly.
And then, as quickly as possible:
100 Extended-arm walking lunge @ 10lb. W, 15lb. M (use bumper plate)
50 Underhand bodyweight row
50 V-up
25 calorie Airdyne
In order, uninterrupted, and attentively; Mind position, and push the pace. There is no value to casual “conditioning”. If rest is needed, keep it short and specific (3 breaths or less/ :15 sec.).
And finally, “Time under tension”:
(Timed) 15-calorie Airdyne sprint (today, 3 x, with :30 sec. between each) + 50 “Prison” Abmat sit-up + 50 calories Airdyne @ cool-down pace + simple, unloaded, movement-based cool-down; Insulate what we need, fix what we broke.
“Prison”: Variation features both hands on back of the head, and elbows pointed to the sides throughout. If that position loses integrity, rest briefly, and either find it or adjust it.
Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
Please use them to your advantage!