(Photo: Nothing casual, nothing unintentional, nothing lackadaisical; Without suitable intent, every move you make is merely an improvable attempt.)
3 x 3 @ 85% of 2RM
2 x 5 @ (up to) 75%
1 x 9 @ 60%
Rest as needed between sets. If a set requires interruption, make as minor a weight adjustment as possible prior to the next. When scheme is listed as “2 x 5″, it always refers to “Sets” x “Reps”. Reminder: Position and organized execution always govern weight.
3 x 3L, 3R @ as heavy as possible
2 x 5L, 5R @ 2 intervals down from heaviest
1 x 9L, 9R @ 3 intervals down from heaviest
Make ambitious choices, and adjust weight/ omit under-lifted sets as needed. Conversely, if sets require rest/ interruption, make as minor an adjustment as needed and complete the next uninterrupted.
When scheme is listed as “2 x 5L, 5R″, it always refers to “Sets” x “Reps”. Reminder: Rep is complete when kettlebell has landed and stopped in an organized rack position.
And then, as quickly as possible:
There is no rest to be taken here; Stay composed, breathe like you know how, and hustle until you’re done. Demand both strong pace and meticulous mechanics.
Airplane push-up simply begins and end with chest/ hips on the ground and hands off the ground; Maintain tension, set position, and move with intent. Add a plyometric element to the push-up as skill level dictates.
And finally, “Time under tension”:
Less specificity does not mean less accountability; think, fact-find, work hard, make progress.
Or, do 25 half-lazy sit-ups and some unspecific mobility and continue to wonder why your strength and positioning aren’t improving.
“Prison” sit-up: Interlock fingers and keep both hands behind the head. Reps count when shoulders and elbows touch the ground simultaneously. Butt stays on the ground, posture is upright at the top; Pace is not a substitute for position, even in simple movements.
Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
Please use them to your advantage!