(Photo: Move as much as you can, whenever you can, so you’ll never have to wonder if you’ll move as much as you need to, when you need to… )
5 x 7 @ (up to) 75% 2RM
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 “5 x 7″, it always refers to “Sets” x “Reps”. Reminder: Position and execution always govern weight.
Today: Perform 3 pull-up + 5L, 5R 1-arm 360 (or 10 light kettlebell halo) immediately following each set of row, and rest as needed after the three movements are complete.
Then, 5 rounds of:
7 Kettlebell deadlift @ BW + (use the heaviest you have, or several)
9 Kettlebell “Short swing” @ minimum 1/2 BW
:30 sec. rest
Adjust by round only as needed; Make ambitious choices throughout. Only count kettlebell swing reps in which the weight (and your arms) reach parallel with the floor.
“Short swing” simply denotes a heavy, short-range kettlebell swing with the intent of safely driving as much weight as structurally possible to just below chin height. Today, use weight designated above.
Kettlebell swing reminder: If we lose our strong hinge, back rounds, or legs fail to snap straight in the “drive” portion of the movement, adjust accordingly and continue safely.
And then, “Time under tension”:
(Timed) 10-calorie Airdyne sprint + 250 jumprope + (not timed) 100 yd. Farmer walk @ (minimum) 1/2 BW (50% in each hand)
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!