5 x 2 @ (up to) 85% of 2RM
2 x 5 @ (up to) 70%
1 x 10 @ 50%
Rest as needed between sets. If sets require interruption at chosen weight, or range of motion fails, make as minor an adjustment as needed before continuing. When scheme is listed as “2 x 5″, it always refers to “Sets” x “Reps”. Reminder: Sound position and full range of motion always govern weight.
Then, 5 rounds of:
10 Kettlebell “Short swing” @ (up to) previous 5RM
5 Weighted push-up
2 Pull-up
(Up to) 1 minute rest
Push-up weight and pull-up weight/ variation are scaled to full ability in each round- position considered, don’t under-work, don’t under-lift; Progress is only made by intelligently and consistently baiting failure. Take only the rest you earn.
“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.
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.
Advanced pull-up suggestions include: Weighted, L-pull-up, chest-to-bar, negative. No kip, no butterfly.
And then:
1 max rep set push-up
1 minute rest
1/2 of max rep set push-up
Stay mindful of position and mechanics throughout- only good reps count. Scale to ability from the beginning if quality push-up on the ground is not yet in your toolbox,and rest as needed/ desired in the pike or plank position to extend set.
And finally, “Time under tension”:
50 Pistol-grip kettlebell squat (5 x 5L, 5R- mechanics govern weight- keep it light)
Pistol-grip squat is geared for positional reinforcement, isometric strength/ tension improvement, and simple, basic suffering.
If done correctly, this will be light, challenging, and helpful; Put in what you expect to get out.