(Photo: “Condition” is both a place, and a state; Challenge both, so neither can ever surprise you… )
3 x 7 @ (up to) 75% of 2RM
3 x 5 @ 65-75%
1 x 9 @ 50%, each rep with a full, stopped 5/1000 in lock-out
If 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”. Reminder: Position and execution always govern weight. Attentive set-ups and re-sets, and violence of action in each lift; Soft equals sketchy, and casual equals useless.
Today: Perform 7 kettlebell Sumo deadlift @ BW+ and 1 really, really great pull-up (scaled to full ability) immediately following each set of bench press, and rest reasonably after the three movements are complete.
Then, 7 rounds of:
Position and pace are strong and deliberate; Mind your body, mind your mind.
Rack hold: Pay close attention to the put-downs just as much as in the pick-ups; Missed lifts and floppy landings will suck valuable energy from the already challenging work sets.
3/1000 row: In this variation, we hold for a full 3/1000 count in the top position- whether it be chest-to-bar, chest-through-rings/ rope, our goal is keeping the chest even with the hands for the full count on all reps.
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!