(Photo: Risk vs. Reward. Today, reward won.)
5 x 5 @ (up to) 75% of 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 “5 x 5″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.
Then:
50 Kettlebell front squat/ Goblet squat @ (recommended) 1/2 BW
Break into sets that suit your proficiency with designated weight (Ex. 5 x 10/ 2 x 25 for intermediate/ advanced, 10 x 5 for beginner). Keep rest under :30 seconds. If designated weight creates position break or compromised range of motion, make as minor an adjustment as possible and continue safely.
And then, 5 attentive, challenging rounds of:
5 Pull-up
10 Box jump
10 Abmat sit-up @ 1/4 BW
15 calories Airdyne
1 minute rest (used in no more than 3 of 5 rounds… choose wisely)
Pull-up variation and box jump height are scaled to ability. Transition seamlessly, breathe efficiently, and move expertly; High pace does not mean low-quality.
Note: If we do not need the rest in several rounds, we have under-addressed the Airdyne calories.
And finally, “Time under tension”:
20 Dowel partial pull-over + 20 cat/ cow stretch
Partial pull-over is active cool-down, and should be performed in organized positions- only pull dowel over to point of position break, maintain a brief hold, and repeat. Goal is opening up the upper body after a challenging pulling/ posture day, and improving position for next time.
Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
Please use them to your advantage!