(Photo: All cultures require undermining, even ones of our own design. Always be willing to burn what you’ve created, when it no longer feeds the need.)
3 x 3 @ 85-90% of 2RM
3 x 5 @ 75%
Kettlebell back squat (single):
1 x 15L, 15R @ minimum 1/2 BW
1 x 15 @ 1/2 BW
If barbell sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “3 x 5″, it always refers to “Sets” x “Reps”. Break kettlebell sets into no less than 5 reps, and work hard to stay at designated weights. Reminder: Position and range of motion always govern weight, regardless of implement.
Then:
30 Kettlebell halo + extension @ (up to) 1/4 BW
30 Kettlebell snatch (3 x 5L, 5R) @ (up to) 1/2 BW
50 Push-up
Kettlebell lifts: Weights are self-scaled, and should pose a challenge at designated rep scheme. Adjust in 10-rep intervals as needed.
Push-up: 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.
When rest is needed, keep it short and specific (3 breaths or less/ :15 sec).
And then, 5 minutes of:
Accumulate as much work as possible accompanied by as little rest as possible. Attend to breathing during jumprope, transition quickly between movements, and do not stop. Safety considered, there is value to making yourself move in simple conditioning drills.
And finally, “Time under tension”:
100 yd. Farmer walk @ 1/2 BW (50% in each hand) + 25 calories Airdyne @ cool-down pace + 25 cat/ cow stretch
Farmer walk: If previous outing was performed uninterrupted, congratulations; Increase one interval this time through.
Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
Please use them to your advantage!