(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:
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”:
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.
Reminder! (Almost) all movements referenced above are demonstrated and noted on our Movement Library. Please use them to your advantage! No guessing!