(Photo: Some positions leave no room for interpretation; When loaded and compromised, soft equals sketchy, and careless equals dangerous.)
Climb to a new 2RM using warm-up sets of no more than 3 reps (starting at no more than 60%) before adjusting weight. Rest as needed, and keep total number of post-warm-up lifts under 18 (Ex. 3, 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, quickly and attentively, 2 rounds of:
20 Kettlebell push press (2 x 5L, 5R @ as heavy as possible in each round)
20 yd. push-up walk
20 Straight jump @ 15lb. W, 25lb. M (use bumper plate)
20 calories Airdyne
200 Jumprope
1 minute rest
If needed outside of designated minute, keep rest to three breaths or less (not to exceed :15 sec.).
Our push-up walk is 3 “steps” forward on your hands in a rigid plank position + 1 chest-to-ground push-up: 3 + 1 = 1.
Airdyne: Pace is vicious, and should be no less than 75% of max RPM.
And then, “Time under tension”:
Max-duration plank hold (Organized top of push-up) + 20 calorie Airdyne @ cool-down pace
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.
Note: Today, add a minimum of 1/2 bodyweight in bumper plates across lower back starting at top of tailbone. Goal today is enough weight to allow stability for between :20 – :30 sec.
Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
Please use them to your advantage!