(Photo: Make each sharper than the next, no matter which direction you travel… )
3 x 10 @ 65% of 2RM
3 x 5L, 5R @ (minimum) 1/2 BW
Rest reasonably between sets. If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “3 x 10″, it always refers to “Sets” x “Reps”. Reminder: Position and execution always govern weight, and each lift should be addressed with intent to injure.
Then:
Benchmark
“Corpse Without a Soul” – 6:58
(Mercyful Fate– “The Beginning”)
8 Kettlebell halo (35lb. W, 55lb. M- Change direction each rep)
8 Kettlebell full-range high pull @ same
Count rounds and half-rounds completed in 6:58.
Today: Dry-run each movement with chosen weight- Once we start, it stays with us no matter what. If position breaks beyond repair in either movement, remainder of time is spent holding the weight in a static position.
Note: If kettlebell is dropped or placed on the ground prior to expiration of time, workout ends and 100 burpees commence.
And then, as quickly as possible:
Sprint of 1/2 bodyweight in calories on Airdyne
Same number in underhand bodyweight row
1/2 bodyweight: Exactly 50% of what your body currently weighs. Check, don’t guess. You will always guess low.
Indulge any transitional impulses/ needs you have (arms only, arms + legs, legs only, underhand grip… ) except the one telling you to stop.
If you stop: Exit the bike, next person starts, you re-start from the beginning, no matter where you were in the process. Mind your mind, complete your task; Finishing spent is far better than starting twice.
And finally, “Time under tension”:
50 “Prison” Abmat sit-up + 25 calories Airdyne @ cool-down pace + simple, unloaded, movement-based cool-down; Insulate what we need, fix what we broke.
“Prison”: Variation features both hands on back of the head, and elbows pointed to the sides throughout. If that position loses integrity, rest briefly, and either find it or adjust it.
Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
Please use them to your advantage!