(Photo: Only risk what you’re willing to lose… )
5 x 2 @ 85%, each with a full, strong 5/1000 @ top
1 x 10 @ 65%
1 x 10 @ 50%
If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “5 x 2″, it always refers to “Sets” x “Reps”. Reminder: Position and execution always govern weight. Attentive set-ups and re-sets, full range of motion, and violence of action in each lift; Soft equals sketchy, listless is dangerous.
Then, 5 rounds of:
2L, 2R Kettlebell row @ as heavy as possible in each set
10 Airplane push-up
:20 sec. rest
Mechanic and range govern weight in the row, and each lift should be addressed with intent to injure. Too light, at this minimalist scheme, is next-to useless.
Airplane push-up simply begins and end with chest/ hips on the ground and hands off the ground; Maintain tension, set position, and move with intent. Add a plyometric element to the push-up as skill level dictates.
And then, 5 rounds of:
1 minute double kettlebell rack hold @ minimum 1/2 BW
10 Burpee
100 Jumprope
:10 sec. rest
Work until the rest; No lazy pick-ups/ put downs on the lifts, no wiggly, flailing burpees. Deliberate, detailed, violent.
And finally, “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 demonstrated and noted on our Movement Library. Please use them to your advantage! No guessing!