3 x 10 @ (up to) 1/2 BW
3 x 5 @ as heavy as possible in each
1 x 15 @ 1/2 of heaviest lift from above
Rest as needed between sets, and demand full, organized range of motion in each rep. If designated weight creates compromised position, adjust as needed and continue safely. Conversely, if 1/2 BW is not a challenging weight for a 10-rep set, today, scale lift by extending arms away from your body while maintaining strong, upright posture.
Today: Follow each Goblet squat set with 10 underhand bodyweight row.
Then:
12- 10- 8- 6- 4- 2 of:
Box step
1-arm kettlebell swing
Dip
Jumprope (Add a “0” to each set)
(Up to) 1 minute rest
Weight for box step is suggested at minimum 1/2 BW, and weight for kettlebell swing is suggested at minimum 1/3 BW; Scale to ability as needed, and immediately if position breaks.
Box step: Demand upright posture and lots of tension- Drive through the hip and up (not forward) in each step. Today, before scaling weight, change the height of the stepping platform- chosen height should not put the knee above the hip.
And then, “Time under tension”:
Anchored squat @ 15lb. W, 25lb. M
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.