(Photo: Partially the clothes, but mostly how you wear them… )
3 x 5 @ (up to) 85% of 2RM
1 x 7 @ 65%, each with a full, stopped 3/1000 @ top
3 x 7 @ as heavy as possible in each (adjust up or down in each set as needed)
Double kettlebell rack hold:
3 x :30 sec. @ heaviest weight used above
1 x 21 @ (minimum) BW (Use two adjacent kettlebells w/ Pistol grip if needed, brief rest in 7-rep intervals)
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: Sound position and full range-of-motion always govern weight. Attentive set-ups and re-sets, and violence of action in each lift; Soft equals sketchy, tension is not a suggestion.
Attentive, sensible Sumo deadlift set-up and execution, every rep. Please see attached article if position is murky or foreign; The devil is in the details- go find him. No guessing.
Then, in 7 minutes or less, 15 rounds of:
Hustle in transitions, scale push-up immediately if organized, uninterrupted reps become unsustainable.
Push-up reminder: Scale accordingly to ensure both progress and safety; Leave the ego out of the equation- excellent, scaled push-ups are far better than crappy, broken “unscaled” ones.
Push-up positions and range of motion are not a guess, or a suggestion: Arms (actually) straight at top, pointer fingers pointing forward, chest + hips + chin level and on the ground at the bottom, hard, flat plank throughout. Anything less or more is something else, and for a different reason.
And then, “Time under tension”:
Plank hold @ minimum 1/2 BW + 25 dowel partial pull-over + 25 cat/ cow stretch
If time reaches two minutes in plank, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.
Note: Today, add a minimum of 1/2 bodyweight in bumper plates/ sandbags across lower back starting at top of tailbone. Goal today is enough weight to allow stability for between :20 – :30 sec. ***If this has been going well, add weight, and continue improvement. While progressing, the next step is always the first step; Do not wait and hope- act, and improve.
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 linked to high-quality video demonstrations/ explanations!
Please use them to your advantage!