(Photo: Science is a miracle.)
5 x 5 @ 75% of 2RM
1 x 15 @ (up to) 60%
If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “1 x 15″, it always refers to “Sets” x “Reps”. Reminder: Position and execution always govern weight. Attentive set-ups and re-sets, full range of motion, and violence of action in each lift; Soft equals sketchy, listless is dangerous.
Then, 5 rounds of:
5L, 5R Kettlebell back squat
5L, 5R Kettlebell row @ (up to) 1/2 BW
:15 sec. rest
Pay attention to the pick-ups and put-downs in the squat. Missed lifts and floppy landings will suck valuable energy from the already challenging work sets.
Push-up reminder: Scale accordingly to ensure both progress and safety; Leave the ego out of the equation- excellent, scaled push-ups are far better than crappy, broken “unscaled” ones.
Kettlebell row: Adjust by round as needed, using 1/2 BW as the high-end governor today.
And then, as quickly as possible:
50 calories Airdyne (alternating 5c legs-only/ 5c arms-only)
This is a sprint, not a jog. Hustle, breathe, alternate on cue, and get it overwith.
And finally, “Time under tension”:
500 Jumprope, or 300 high-knee jumprope + plank hold @ minimum 1/2 BW + 25 cat/ cow stretch
If time reaches two minutes in plank, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.
Note: Today, add a minimum of 1/2 bodyweight in bumper plates/ sandbags across lower back starting at top of tailbone. Goal today is enough weight to allow stability for between :20 – :30 sec. ***If this has been going well, add weight, and continue improvement. While progressing, the next step is always the first step; Do not wait and hope- act, and improve.
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!