(Photo: Honoring the nature of true effort must involve putting in “all you have”, while also knowing that it is never, really, all you have… )
2 x 1L, 1R @ as heavy as possible
2 x 2L, 2R @ 75% of heaviest
1 x 5L, 5R @ 50%
Rest minimum :45 sec. between reps, and add a 2/1000 pause to any transition point that you are struggling with. Position governs weight- be critical of the details, and adjust as needed if they do not comply.
Use any implement available/ desired to reach designated weight, and change in no less than 10-rep intervals.
If chosen weight breaks position in elevator, adjust accordingly and continue safely.
Use heaviest successful weight for entire lunge set.
And then, 5 rounds:
This is a sprint, not a jog, and should feature quality, furious-paced movement throughout. Neither fatigue nor pace should change range of motion in push-up- scale as needed.
And finally, “Time under tension”:
Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
Please use them to your advantage!