(Photo: (Wayne. Push-up.) To those looking through the right lens, voluntary consistency tells a truer story than any God-given capacity.)
7, 5, 3, 3, 3, 3- 3- 3
Weight increases as denoted by commas, and then remains the same for a heavy 3 x 3 (denoted by dashes). Begin at a moderate, challenging weight and end as heavy as possible; Each set should be difficult, violent, and positionally sound.
Choose and perform whichever movement allows for sound positioning combined with appropriately heavy weight.
Today: Perform 5 push-up (scaled to ability) and 10 mace 360 (max 10kg.) or kettlebell halo (max 1/4 BW) immediately following each set of lifts, and rest as needed after the three movements are complete.
Then, 7 minutes of:
“Burpees from the bottom”
”Burpees from the bottom” simply begin and end with your chest on the floor. Today, trainer will call out a specific number of reps and intersperse varied durations of rest between them, and athletes will remain with chest on the ground ready to go until directed (very similar to our sprint start).
In a group, completing the designated number quickly will lead to a few extra breaths of rest between sets. If a set needs to be skipped due to fatigue, perform 20 additional burpees when the drill is over.
And then “Time under tension”:
Double kettlebell rack hold (W- 45lb. x 2, M- 62lb. x 2)
Lift and hold in strong, organized kettlebell rack position. 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.
Stand strong and organized- tension helps build strength, provided we stay engaged in the process.
Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
Please use them to your advantage!