(Lexis. Box jump test.)
50/50 Kettlebell strict press:
5 x 3L, 3R @ as heavy as possible in each
3 x 1L , 1R @ (up to) heaviest set above
Alternating arms as directed, accumulate 36 total reps (18 left, 18 right). Keep kettlebells in-hand for L-to-R set, and then rest/ adjust weight as needed. When scheme is listed as “3 x 1L, 1R″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight, and the lock-out is not a relative position.
50/50 press features a double kettlebell rack position but a single-arm press. Kettlebell on the “non-working” side assists in keeping tension, and can help us fact-check position. Position considered, weights should match on both sides.
Then, 15 minutes of:
5 Ab wheel roll-outs (Or 10 excellent V-up)
5 Straight jump @ 25lb. W, 35lb. M
50 Jumping jack
50 Mountain climber
Count rounds and completed partials (Ex. 7 rounds + 5 Ab wheel= 7.1). If position breaks, even once, in Ab wheel roll-out, adjust to V-up and continue safely. If weight forces position break in jump, make an immediate adjustment.
And then, “Time under tension”:
One- arm bodyweight row hold (Upside-down plank- use barbell + overhand grip for hold)
Brace as needed with non-working arm, and switch arms as 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.