(Photo: What do we know about “exceptions”? They’re everywhere. What do we know about the exceptional? They vigorously avoid them.)
3 x 5 @ 75% of 2RM
3 x 7 @ 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.
Today: Perform 1 x 20 yd. Farmer walk @ (minimum) BW + 5L, 5R 1-arm 360 (or 10 light kettlebell halo) immediately following each set of press, and rest reasonably after the three movements are complete.
Then, 5 rounds of:
Adjust weight as needed between rounds, likely governed by push press/ lock out. Patient, organized, violent movement in each lift and each set; No soft set-ups, no lazy lifts.
Stacked-hand and/ or Pistol grip are recommended for swing clean.
And then, aggressively:
100 Pistol-grip and/ or hand-to-hand kettlebell swing @ 1/4 BW
Adjust left-to-right as needed to accommodate designated weight. Weight does not change mechanics or expectation; Heavy or light- violent, standardized movement throughout. If you want it to be heavy, address it like it is.
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.
And finally, “Time under tension”:
(Timed) 10 calories Airdyne @ 100% + 250 Jumprope + (not timed) 50 hollow rock @ 15lb. W, 25lb. M + 25 calories Airdyne @ cool down pace
Hollow rock: Take short rest as needed, and accept no sub-standard reps
Airdyne: Cool-down pace should measure 30-40% of max RPM.
Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
Please use them to your advantage!