4 x 6 @ as heavy as possible in each set
1 x 10 @ 3/4 BW
Goal is 60-70% of deadlift 2RM. Rest as needed between sets. If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “4 x 6″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.
Note: If suitable weight kettlebells are not available, get creative and make it work with what you have.
Then, 6 rounds of:
12 Kettlebell swing @ 55lb. W, 70lb. M
20 yd. sprint
12 Medicine ball throw (Partner or wall- 12lb. W, 16lb. M)
20 yd. sprint
(Appropriate rest- no more than 1 minute)
Goal is technical, powerful, high-paced work- rest as needed in order to perform each round to full ability.
And then, “Time under tension”:
30 calorie minimum Airdyne cool-down + Max-duration plank hold (Organized top of push-up)
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: If time has reached two minutes in last several attempts, add 15/ 25lb. bumper plate for women, and 35/ 45lb. bumper plate for men. Place plate across lower back starting at top of tailbone.