(Photo: (Board. 2014) While there is often value in traveling the straightest, clearest path, there is very little in doing so with blinders on; If we don’t know how we got there, it’s hard to know where to go next… )
Climb to a new 2RM using warm-up sets of no more than 5 reps (starting at no more than 60%) before adjusting weight. Rest as needed, and keep total number of post-warm-up lifts under 20 (Ex. 5, 3, 3, 2, 2, 2… ).
Note: Achieving a 2RM is not done at all cost of mechanics, form, range of motion, or composure. Unless there’s money on the line, position, execution and range of motion always govern weight.
Then:
Pull-up/ Mixed grip:
10 x 3 @ as challenging as possible in each set
Rest as needed, and insist on full range of motion and proper mechanics in each rep. If available, vary implement/ anchor in at least a few sets. When scheme is listed as “10 x 3″, it always refers to “Sets” x “Reps”.
Advanced pull-up suggestions include: Weighted, L-pull-up, chest-to-bar, negative. No kip, no butterfly.
And then, 5 attentive, aggressive rounds of:
20 Goblet squat @ minimum 1/4 BW
15 Dowel/ “Prison” Abmat sit-up
10 Hollow rock
(Up to) 1 minute rest
Choose a weight that allows for challenging, positionally sound, uninterrupted sets, and adjust by round as needed. Take only the rest you need.
“Prison” sit-up: Interlock fingers and keep both hands behind the head. Reps count when shoulders and elbows touch the ground simultaneously. Butt stays on the ground, posture is upright at the top; Pace is not a substitute for position, even in simple movements.
And finally, “Time under tension”:
1-arm bodyweight row hold + 50 1-arm kettlebell swing @ 25lb. W, 35lb. M (5 x 5L, 5R)
Hold: Make a challenging choice today- if holding from a barbell is old news, use rings, ropes, straps, bands. Only switch arms when needed.
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!