(Photo: Lexis. Practicing the back squat.)
5 x 2 @ (up to) 85% of 2RM, each with a full 3/1000 @ top
1 x 5 @ (up to) 80%
1 x 5 @ 70%
Then:
3 x 10 @ (up to) 60% of deadlift 2RM
Rest as needed between sets of both movements. If sets require interruption at chosen weight (or hold duration fails in deadlift), make as minor an adjustment as needed before continuing. When scheme is listed as “5 x 2″, it always refers to “Sets” x “Reps”. Reminder: Sound position and full range of motion always govern weight.
Then, 5 attentive, aggressive rounds of:
20 Kettlebell swing @ (up to) 55lbs. W, 70lbs. M
20 Push-up
:20 sec. rest
:10 sec. breath-held
Attempt no rest outside of designated duration. If sets require more than a single, brief interruption, scale accordingly and continue safely. Hold breath with the intention of reinforcing strong bracing strategy and challenging the next rounds of conditioning.
Kettlebell swing reminder: Power and position govern weight- 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.
Push-up: If mechanics or range of motion fail, scale accordingly to ensure both progress and safety; Leave the ego out of the equation- excellent, scaled push-ups are far better than crwp-contenty, broken “unscaled” ones.
And then, 5 minutes of:
Move constantly. Breathe consistently. Get out what you put in; Hunt the work, don’t attempt to avoid it.
Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
Please use them to your advantage!