(Photo: Quote featured in “Becoming a Barbarian“ by Jack Donovan.
Available here.)
5 x 2 @ 85% + of 2RM
2 x 5 @ 70%
2 x 5 @ 60%
Rest as needed between sets. If sets of 2 require interruption at chosen weight, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “5 x 2″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.
Then:
2 x 4L, 4R @ as heavy as possible
2 x 6L, 6R @ two intervals down from above
1 x 10L, 10R @ 50% of heaviest above
As noted, switch sides in each set. Scale weight to full ability for 4-rep sets, and complete others as directed. Rest as needed, and pay as close attention to the lifting and switching of the kettlebell into position as to the squats themselves.
And then, as quickly as possible:
Take short, specific rest only as needed; Keep it to 3-5 breaths, and prolong quality of work by paying attention to details. If we lose full range or mechanics break in the push-up, or it is not yet in your toolbox, pause instead for a full 2/1000 in the plank position in each rep.
And finally, “Time under tension”:
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.