(Photo: “If excuses bore the cost of the advancement they halt, they would be far fewer, and many would be far further.” )
5 x 3 @ (up to) 90% of 2RM
3 x 7 @ BW +
Rest reasonably between sets. If lift cannot lock out, or if chosen weight breaks position, adjust accordingly and continue safely. Conversely, and provided position is sound, avoid under-lifting by moving attentively and aggressively; Passive hands only guide passive pursuits.
Then 3 rounds of:
7L, 7R Kettlebell back squat @ as heavy as possible in each
7 3/1000 bodyweight row
:30 sec. rest
As above- attentive, aggressive, deliberate. Soft equals sketchy, and listless equals useless. 3/1000 is 3/1000, whether you’re tired or not; Scale the movement, never cheat the count.
3/1000 row: In this variation, we hold for a full 3/1000 count in the top position- whether it be chest-to-bar, chest-through-rings/ rope, our goal is keeping the chest even with the hands for the full count on all reps.
And then, 7 rounds of:
70 Jumprope
7/1000 breath held, hard, like you mean it
Jump rope fast and hard, and brace like you’re lifting weights under water. Improve your condition in this simple drill by challenging your condition in this simple drill; Breathing during the 7/1000 is cheating.
And finally, “Time under tension”:
(Timed) 10-calorie Airdyne sprint + (not timed) 100 yd. Farmer walk @ (minimum) 1/2 BW (50% in each hand)
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!