(Photo: “Someday a real rain will come… “)
5 x 10 @ 60% of 2RM, each with a full, organized, stopped 2/1000 in top position
Rest reasonably between sets. If a set requires interruption, make as minor a weight adjustment as needed prior to the next. When scheme is listed as “5 x 10″, it always refers to “Sets” x “Reps”. Reminder: Position and organized execution always govern weight, and “locked out” always includes a rigid stop of motion
Today: Perform 2 x 20 yd. Farmer walk @ (up to) BW + 2 chin-up + 5/1000 hold @ top immediately following each set of bench press, and rest as needed after the three movements are complete.
Then:
50 Kettlebell swing @ 1/2 BW
50 Rocking chair + jump @ 15lb. W, 25lb. M (use bumper plate)
500 Jumprope
Short rest as needed during kettlebell swing, anti-rest during the rest. Mind your breathing, mind your mind, and hustle hard.
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 then, “Time under tension”:
(Timed) 15-calorie Airdyne sprint + 50 hollow rock @ 15lb. W, 25lb. M + 25 calories Airdyne @ cool down pace
Hollow rock: Take short rest as needed, and accept no sub-standard reps
Airdyne: Cool-down pace should look like 30-40% of max RPM.
Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
Please use them to your advantage!