(Photo: Propaganda for nothing.)
3 x 5 @ 75% of 2RM
1 x 10 @ 60%
1 x 5L, 5R @ as heavy as possible
1 x 10L, 10R @ 50% of above
Position, and most specifically a straight, strong lock-out, governs weight in both movements. If sets require interruption at designated/ chosen weight, make as minor an adjustment as needed and continue uninterrupted.
Today: Perform 3 pull-up + 5L, 5R 1-arm 360 (or 10 light kettlebell halo) immediately following each set of bench/ floor press, and rest reasonably after the three movements are complete.
Then, 5 rounds of:
Work until the rest, demand violent position and range of motion in each rep; There should be no guessing as to the beginning and end of each movement. Period, not a comma.
Kettlebell swing reminder: 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.
“Burpees from the bottom” simply begin and end with your chest on the floor. The additional fold for the drill today involves beginning and ending each rep on your back. Roll, move, and reset with dexterity and intent. No fuckin’ wiggling.
And then, “Time under tension”:
Hollow rock: Take short rest as needed, and accept no sub-standard reps
Airdyne: Cool-down pace should measure 30-40% of max RPM.
Reminder! (Almost) all movements referenced above are demonstrated and noted on our Movement Library. Please use them to your advantage! No guessing!