(Photo: “Hearing” and “Learning” are different; One takes thought, care, and practice. The other simply takes, ears.)
5 x 10 (each with a full, stopped, controlled 5/1000 @ top)
Today, select lift/ implement that allows movement of the most weight from ground-to-shoulder in a safe and organized manner. Very likely, the hold will govern the weight/ implement. When scheme is listed as “5 x 10” it always refers to “Sets” x “Reps”.
Recommendations are: Kettlebell high pull + Goblet catch, stacked-hand clean, stacked-hand deadlift + swing clean, medicine ball clean, sandbag clean. Adjust weight/ variation by round as needed; 5/1000 is 5/1000- fresh, tired, or otherwise. Short-counts are cheating.
Today: Perform 5 really slow, great push-up immediately following each set of lift, and then take reasonable rest.
Then, in less than 2 minutes, complete:
50 revolutions Airdyne
25 Jumping pull-up
15 Straight jump @ 15lb. W, 25lb. M (use bumper plate)
Breathe, focus, and move fast- take missing the clock off the table as an option. Unless there’s money on the line, pace does not change range of motion.
Goal is to elicit the response we want (controlled but violent midline stability) while also moving quickly. They are not separate, and they are not mutually exclusive.
And then, as many rounds as possible in 2 minutes of:
5 Abmat sit-up
No rest, quick transitions, and organized movement; Make each rep worthwhile by moving in high-quality, powerful positions.
Hi, again. Goal is to elicit the response we want (controlled but violent midline stability) while also moving quickly. They are not separate, and they are not mutually exclusive.
And finally, “Time under tension”:
Accumulate 5 minutes in a strong, accurate hollow body position + 25 calories Airdyne @ cool-down pace
Brief rest as needed during accumulation. Hold hard, make progress; Trick the position, and the next time you need it, it will trick you back.
New reminder! (Almost) all movements referenced above are demonstrated and noted on our YouTube channel! (Linked here)
Please use them to your advantage! No guessing!