(Photo: Dysfunctional piggybank that I never got to crack open; Hell on Earth store, 2003-2006.)
1 x 3 @ 75% of 2RM
5 x 3 @ (up to) 90%
5 x 5 @ (up to) heaviest weight used above (up to 80% of 2RM)
Rest reasonably as needed between sets; “Generalist” weights require generalist rest. Take time, make positional adjustments as needed, and adjust weight accordingly, but ambitiously. When scheme is listed as “5 x 3″, it always refers to “Sets” x “Reps”.
Then, 5 rounds of:
20 Kettlebell swing @ (up to) 1/2 BW
10 Kettlebell halo- extension @ challenging in each round (today- 10 extensions from ONE halo)
5 Inchworm
Minimal rest, consistent focus. Earn your progress, perform each rep like it’s costing you money.
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.
Please note today’s adjustment to kettlebell halo + extension. Set up each lift like it’s heavy, and lock out with authority; No lazy lifts, no soft movement.
If suggested weight creates compromised positions, adjust accordingly and continue safely; That being said, “extreme difficulty” is not a “compromised position”. When rest is needed, keep it short and specific (3 breaths or less/ :15 sec.).
And then, “Time under tension”:
50 Banded Abmat sit-up + 25 calories Airdyne @ cool-down pace + 25 cat/ cow stretch
Banded: Set Abmat behind you, not underneath you (a few inches from your body, not wedged underneath like a doorstop). With feet placed at/ around hip width, and band placed across the scapula and driven tight with strong external rotation, perform sit-ups without allowing butt to come off the ground or posture to break. Keep a strong, organized arch, and drive hips forward at the top of each rep.
Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
Please use them to your advantage!