(Photo: Science is a miracle (stand up straight). )
3 x 5 @ (up to) 80% of 2RM
3 x 5 @ 65-75%
1 x 5 @ 50%, each rep with a full, stopped 5/1000 in lock-out (use double overhand grip)
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.
Then, 10 minutes of:
5L, 5R Kettlebell swing clean + push press (1 + 1 = 1)
100 Jumprope
Weight is self-scaled, and governed by position and effort. Powerful, organized movement, full lock-out in each rep, little to no rest. If it is needed, keep it to 3 breaths or less (:10-:15 sec.). Stacked-hand grip may be used in swing clean as desired.
And then, as quickly as possible:
10 calories Airdyne
20 “Floor to feet” (Bottom of burpee to hinge position and immediately back to floor)
30 “Tall slam ball” @ 12lb. W, 16lb. M
Breathe, focus, and do not stop.
“Tall slam ball”: Different timing and coordination, same concept and execution; All positional features of standard squat/ slam ball wp-contently. Today we will simply use standard-diameter medicine balls, and catch above parallel. Certainly not easier, just slightly different.
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!