(Photo: Stop. Just as all the signs say.)
3 x 3 @ (up to) 80% of 2RM (each with a full 3/1000 @ top)
1 x 5 @ 70%
1 x 9 @ 50%
1 x 15 @ 30-40%
3 x 9 @ 60-65% of 2RM
Rest as needed between sets of both movements. 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 “1 x 5″, it always refers to “Sets” x “Reps”. Reminder: Sound position and full range of motion always govern weight.
Then, 9 rounds of:
Weight today is self-scaled and should pose a challenge in each set- adjust as needed. If the movement description doesn’t immediately and clearly make sense, please reference the video linked to the text. Hold breath with the intention of both reinforcing strong bracing strategy and challenging the next rounds of conditioning.
And then, “Time under tension”:
Weighted hollow hold @ 15lb. W, 25lb. M + 25 calories Airdyne @ cool down pace
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.
Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
Please use them to your advantage!