(Photo: What is the number one rule of band crawl? Hint: It’s funny to watch when it hwp-contentens, but not what we’re trying to do… )
5 x 5 @ (up to) 70% of 2RM
1 x 10 @ 50% (double overhand grip + 3/1000 @ top)
If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “1 x 10″, it always refers to “Sets” x “Reps”. Reminder: Position and execution always govern weight.
Today: Perform 5 pull-up and 5 underhand bodyweight row immediately following each set of deadlift, and rest as needed once the three movements are complete.
Then:
50 Hand-to-hand kettlebell swing @ (up to) 1/2 BW
50 1-arm kettlebell swing @ 50% of heaviest above (5 x 5L, 5R)
Switch hands each rep (reps 1-50), and attempt to break no more than twice. If chosen weight breaks position, or causes excessive interruption, adjust one interval down and continue safely.
Kettlebell swing reminder: Power and position govern weight- 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, like you have somewhere to be:
30 Jumping pull-up
30 Push-up
:15 sec. rest
15 Jumping pull-up
:15 sec. rest
15 Push-up
:15 sec. rest
15 Jumping pull-up
:15 sec. rest
15 Push-up
Pace does not change range of motion or mechanics of movement. Breathe deliberately, hustle with quality, and finish quickly. If the rest seems long/ unnecessary, congratulations- Breathe three times and use it to move faster.
And finally, “Time under tension”:
30 calories Airdyne @ cool-down pace + relevant, thorough mobility (critical think/ diagnose position)
Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
Please use them to your advantage!