(Photo: Focus, positional awareness, intent to injure… Is there any other way to lift something that’s actually heavy?)
5 x 2 @ (up to) 85% of 2RM
2 x 10 @ 60%
1 x 15 @ 40-50%
3 x 10 @ (up to) 70% of 2RM
1 x max rep @ 60%
Rest as needed between sets of both movements. If sets require interruption at chosen weight, make as minor an adjustment as needed before continuing. When scheme is listed as “5 x 2″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight, and a break in either ends a max-rep set.
Then, 5 attentive, aggressive rounds of:
Attempt no rest outside of designated duration. If sets require more than a single, brief interruption, scale accordingly and continue safely. Hold breath with the intention of reinforcing strong bracing strategy and challenging the next rounds of conditioning.
Kettlebell swing reminder: Power and position govern weight- If we lose our strong hinge, back rounds, or legs fail to snap straight in the “drive” portion of the movement, adjust accordingly and continue safely.
Push-up: If mechanics or range of motion fail, scale accordingly to ensure both progress and safety; Leave the ego out of the equation- excellent, scaled push-ups are far better than crappy, broken “unscaled” ones.
And then, 5 minutes of:
Move constantly. Breathe consistently. Get out what you put in; Hunt the work, don’t hide from it.
And finally, “Time under tension”:
Switch arms in 5-rep sets; If designated weight is not a cool-down weight, adjust accordingly.
Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
Please use them to your advantage!