(Photo: (2008) Beginning of the end.)
10, 8, 6, 4, 2, 2, 2, 2, 2, 2
Weight increases each set (denoted by commas), and implement may be whatever allows for the most weight in the best position. Begin at a moderate, challenging weight and end as heavy as possible; Regardless of implement or weight, each set should be difficult, violent, and structurally sound.
Then, as quickly as possible:
Sprint of 1/2 bodyweight in calories on Airdyne
(Immediately and aggressively followed by the same number of)
“Tall slam ball” @ 8lb. W, 12lb. M
Straight jump @ 10lb. W, 15lb. M (use bumper plate)
1/2 bodyweight: Exactly 50% of what your body currently weighs. Check, don’t guess. You will always guess low.
Indulge any transitional impulses/ needs you have (arms only, arms + legs, legs only, underhand grip… ) except the one telling you to stop.
If you stop: Exit the bike, next person starts, you re-start from the beginning, no matter where you were in the process. Mind your mind, complete your task; Finishing spent is far better than starting twice.
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.
And then, “Time under tension”:
Accumulate 5 minutes in a strong, accurate plank 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!