(Photo: Hammer obeys hand; Teach both well.)
3 x 10 @ 65% of 2RM
3 x 5 @ 50%, each with full, stopped 2/1000 overhead
If a set requires interruption, make as minor a weight adjustment as possible prior to the next. When scheme is listed as “3 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: If/ when in doubt, lock out and pause… don’t guess.
Then, 7 rounds of:
Squat complex weight is self-scaled, and should pose a significant challenge in each round; Sound goal is no less than 1/4 BW, and up to 1/2. Each rep should be difficult, violent, and positionally sound. Kettlebell is held in the Goblet position.
Sound position and full range of motion govern weight- especially in the jump squat. If chosen weight compromises either, adjust immediately and continue safely.
1 regular squat + 1 jump squat + 1 left lunge + 1 right lunge = 1 rep.
And then, 7 rounds of:
Focus in this movement variation is a powerful, dynamic kettlebell high pull transitioning into an organized and aggressive “catch” in the standard Goblet position (hands on side of handles, forearms driven into sides of kettlebell). Hold for a full 2/1000, quickly re-position hands, and re-trace steps to the ground. Adjust weight by round as position and execution dictate.
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!