(Photo: Demonstration: Every good rep looks the same.)
3 x 5L, 5R @ as heavy as possible in each set
5 x 1L, 1R @ heaviest above
Alternating arms as directed, keep kettlebells in-hand for L-to-R set, and then rest/ adjust weight as needed. When scheme is listed as “5 x 1L, 1R″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight, and overhead/ “locked-out” is not a relative position.
50/50 press features a double kettlebell rack position but a single-arm strict press. Kettlebell on the “non-working” side assists in keeping tension, and can help us fact-check position. Position considered, weights should match on both sides.
Today: Perform 10 push-up immediately following each set of press, and rest as needed after the two movements are complete.
Advanced push-up suggestions include: Dynamic push-up, ring push-up, Hindu push-up.
5 x 7 @ (up to) 75% of 2RM
Rest as needed between sets. Take time, make positional adjustments as needed, and adjust weight accordingly; Too heavy is too heavy, but too light is too light. When scheme is listed as “5 x 7″, it always refers to “Sets” x “Reps”.
And then, immediately and aggressively:
Airdyne and jumprope: Sprint, not a jog.
Pull-up: Short rest as needed to keep range of motion full, and quality high. No fuckin’ wiggling.
Airplane push-up simply begins and end with chest/ hips on the ground and hands off the ground; Maintain tension, set position, and move with intent. Add a plyometric element to the push-up as skill level dictates.
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!