(Photo: Sometimes even if the path is straight, the destination may be uncertain… )
2 x 5 @ 75% of 2RM
1 x 7 @ 65%
1 x 9 @ 55%
1 x 11 @ 45%
If a set requires interruption, make as minor a weight adjustment as possible prior to the next. When scheme is listed as “2 x 5″, 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.
Then, 5 minutes or 100 reps of:
Kettlebell “Short swing” @ 1/2 BW
Rest strategically and sparingly; End set before position breaks, not after. Bad reps take far more energy than good ones.
“Short swing” simply denotes a heavy, short-range kettlebell swing with the intent of safely driving as much weight as structurally possible to just below chin height. Today, use weight designated above. Additionally, do not count or accept soft, squishy, passive reps. Omit, repeat.
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 then, 10 minutes of:
10 “Tall slam ball” @ 8lb.b W, 12lb. M
:20 sec. plank hold
“Tall slam ball”: Different timing and coordination, same concept and execution; All positional features of standard squat/ slam ball apply. Today we will simply use standard-diameter medicine balls, and catch above parallel. Certainly not easier, just slightly different.
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!