(Photo: Strange… It’s almost as if we’ve been beating the same drum for ten years and the sound gets clearer every month… )
5 x 3 @ 75-80% of 2RM
1 x 9 @ 50%, each with full, stopped 2/1000 overhead
If a set requires interruption, make as minor a weight adjustment as possible prior to the next. When scheme is listed as “5 x 3″, it always refers to “Sets” x “Reps”. Reminder: Position and organized execution always govern weight, and “locked out” always includes a rigid stop of motion: If/ when in doubt, lock out and pause… don’t guess.
Today: Perform 3 really fuckin’ slow push-up (patient on the way down, patient on the way up) and 1 chin-up + 2/1000 hold @ top immediately following each set of press, and rest up to 1 minute after three movements are complete.
3 x 5L, 5R @ as heavy as possible in each set
3 x 3L, 3R @ one interval up from heaviest above
Lift- land- stand; Finish each lift with deliberateness and power prior to beginning the next; When in doubt, pause for a 2/1000 in the rack position. Use “non-working” hand for assistance as needed; If that position/ transition is unfamiliar to you, please see video linked here.
And then, 1 Tabata interval (:20 sec. work/ :10 sec. rest x 8) of:
50 “Tall slam ball” @ 8lb. W, 12lb. M
Airdyne is a sprint, not a jog. Accumulate as many calories as possible, transition ferociously, and complete 50 reps quickly. Breathe, focus, hustle.
“Directly into” = Immediate and aggressive transition from one to the next. Duh.
“Tall slam ball”: Different timing and coordination, same concept and execution; All positional features of standard squat/ slam ball apply. Today we will simply use standard-diameter medicine balls, and catch above parallel. Certainly not easier, just slightly different.
And finally, “Time under tension”:
Plank hold @ minimum 1/2 BW + 25 dowel partial pull-over + 25 cat/ cow stretch
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.
Partial pull-over is active cool-down, and should be performed in organized positions- only pull dowel over to point of position break, maintain a brief hold, and repeat. Goal is opening up the upper body after a challenging posture day, and improving position for next time.
Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
Please use them to your advantage!