(Photo: It’s all about weight disbursement, angle placement, lat engagement…
Eh, no it’s not. We just loaded them up and told them to walk.)
5 x 7 @ 65% of 2RM
1 x max rep @ 50%
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 “5 x 7″, it always refers to “Sets” x “Reps”. Reminder: Position and organized execution always govern weight, and “locked out” always includes a rigid stop of motion.
Then, 10 minutes of:
5L, 5R Kettlebell snatch
100 Jumprope
5 Push-up
Weight today is self- scaled, and challenging. Power and position govern weight- if the lift slows, lock-out falters, or order of operations alters (Ex. Early arm-pull due to tired legs) adjust accordingly and continue safely. Move attentively and violently, and only rest if absolutely necessary.
And then, 1 Tabata interval (:20 sec. work/ :10 sec. rest x 8) of:
Medicine ball throw @ 12lb. W, 14/ 16lb. M
OR
Band crawl (Minimum 12ft. distance @ 3 x 1″ band W, 4 x 1″ band M)
Today, trainer decides which movement is more valuable for you and assigns. Both movements: goal is accumulation of as many quality reps as possible. Maximize the short rest through mindful breathing and focus on what’s next.
Do not stop, do not slow; There is no value to lackadaisical, un-powerful power movements. Hurt the wall, hurt the ball, empty the tank.
Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
Please use them to your advantage!