(Photo: Things that best hide their value are the easiest to overlook; Treasure very seldom lays in plain sight.)
5 x 7 @ (up to) 70% of 2RM
Rest as needed between sets. If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “5 x 7″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.
Then:
50 Kettlebell back squat @ (minimum) 1/2 BW
Switch sides/ break in no less than 5-rep intervals; when rest is needed, keep it under :30 seconds. If designated weight creates position break or compromised range of motion, make as minor an adjustment as possible and continue safely.
And then, 10 minutes of:
5 Push-up (Scaled to ability)
1 Inchworm
5 Straight jump
10 “Prison” Abmat sit-up
Hunt the work, don’t attempt to avoid it. Transition quickly, move aggressively, and don’t stop for more than a quick breath.
Advanced push-up suggestions include: Dynamic push-up, ring push-up, Hindu push-up.
“Prison” sit-up: Interlock fingers and keep both hands behind the head click this site. Reps count when shoulders and elbows touch the ground simultaneously. Keep your butt on the ground throughout.
And finally, “Time under tension”:
L- hang/ knees-up hang + 50 cat/ cow stretch
Use any grip you choose in hang, and switch between them as needed. Remember: Hanging in a half-bicep curl is going to make you feel a lot heavier than you are. Use global structure, not regional strength, to support a challenging position for an extended duration. Accumulate at least two minutes, and take as few breaks as possible.
Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
Please use them to your advantage!