(Photo: Seeing requires more than simply opening your eyes.)
3 x 3 @ (up to) 90% of 2RM
1 x 7 @ 70%
3 x 7 @ as heavy as possible in each (adjust up or down in each set as needed)
Kettlebell Sumo deadlift:
3 x 7 @ (minimum) BW (Use two adjacent kettlebells w/ Pistol grip if needed)
If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “3 x 7″, 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, 1 Tabata interval (:20 sec. work/ :10 sec. rest x 8) of:
Count and attempt to match reps throughout; Though output may change, effort should remain at 100% in each and every round.
Reminder: If mechanics or range of motion fail, or reps become singles, scale accordingly to ensure both progress and safety; Leave the ego out of the equation- excellent, scaled push-ups are far better than crwp-contenty, broken “unscaled” ones.
And then, as quickly as possible:
500 Jumprope
25 “Burpee from the bottom”… from your back
“Burpees from the bottom” simply begin and end with your chest on the floor. The additional fold for the drill today involves beginning and ending each rep on your back. Roll, move, and reset with dexterity and intent. No fuckin’ wiggling.
And finally, “Time under tension”:
25 dowel partial pull-over + movement-based cool-down
Partial pull-over is active cool-down, and should be performed in organized positions- only pull dowel over to point of position break, maintain a brief hold, and repeat. Goal is opening up the upper body after a challenging posture day, and improving position for next time.
Reminder! (Almost) all movements referenced above are demonstrated and noted on our Movement Library. Please use them to your advantage! No guessing!