(Photo: The shortest distance between two points is a… weighted line. That’s how it goes, right?)
7 x 3L, 3R @ as heavy as possible in each
Rest reasonably between sets. If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “7 x 3L, 3R″, it always refers to “Sets” x “Reps”. Reminder: Position and execution always govern weight, and each lift should be addressed with intent to injure.
Today: Perform 3 Inchworm and 1 pull-up + 5/1000 @ top immediately following each set of row, and rest as needed after the three movements are complete.
Then, as quickly as possible, 3 rounds of:
21 “Tall slam ball” @ 8lb. W, 12lb. M
14 Lunge (stationary) @ 15lb. W, 25lb. M (use bumper plate)
7 “Burpee from the bottom”… from your back
Move and transition with intent; Hunt, don’t avoid. No designated rest here; If you take it, minimize it, and end it.
Quickly does not mean sloppily; Today, or ever. Pace does not alter position; Today, or, ever.
“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 then, “Time under tension”:
200 yd. Farmer walk (20 yd each @ BW- 50% in each hand) + 25 calories Airdyne @ cool-down pace + 25 cat/ cow stretch
Farmer walk: If previous outing was performed uninterrupted, congratulations; Increase one interval this time through.
Reminder! (Almost) all movements referenced above are demonstrated and noted on our Movement Library. Please use them to your advantage! No guessing!