(Photo: On a journey with no end, he who needs least will travel farthest.)
5 x 5 @ (up to) 75% of 2RM, each with full 2/1000 @ top
If sets require interruption at chosen weight, or range of motion fails, make as minor an adjustment as needed before continuing. When scheme is listed as “5 x 5″, it always refers to “Sets” x “Reps”. Reminder: Sound position and full range of motion always govern weight.
Airplane push-up simply begins and end with chest/ hips on the ground and hands off the ground; Maintain tension and position, and move with intent.
Then, 5 attentive, aggressive minutes of:
5 Kettlebell deadlift @ (up to) BW
3 breath reset (no more than :20 sec.)
If sets require interruption, adjust one interval down and continue safely. Brace and organize position, and move quickly (quickly does not mean casually, or carelessly).
Height is scaled to ability, and should pose a significant challenge for a 10-15 rep set. If rest is needed, keep it short and specific.
Reverse lunge box jump: Take a full reverse lunge step, and immediately upon return to standing (with hip still loaded), jump on to target. Use the momentum from the lunge to propel the jump- coordinate the return to standing and the takeoff so as to not completely separate the lunge from the jump.
And finally, “Time under tension”:
Hollow hold: Today, dumbbell or kettlebell is held directly over chest. Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.
“Prison” sit-up: Interlock fingers and keep both hands behind the head. Reps count when shoulders and elbows touch the ground simultaneously.
Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
Please use them to your advantage!