(Photo: Good information: Receive, apply, repeat… )
1, 1, 1, 1, 1, 1, 1, 1, 1, 1
Alternate arms in each rep, and add weight as desired; Start challenging, and end more challenging. If a lift is missed, next is performed at heaviest successful weight. Today, do not exceed/ modify the designated scheme (totaling 5L, 5R). Add 2/1000 pause to any position/ transition you are struggling with or rushing through.
7 x 3 @ as heavy as possible in each
Weight is scaled to full ability throughout; If sets require interruption at chosen weight, make as minor an adjustment as needed before continuing. When scheme is listed as “7 x 3″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight. 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.
And then, 5 minutes of:
Transition seamlessly and immediately, move attentively, and hunt the work; There is no value to short, casual conditioning.
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 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!