(Photo: Training should be rewarding and frustrating, satisfying and discouraging. It should be fun and miserable, comfortable and uncomfortable, both confusing and crystal-clear.
On our scale, progress is measured by much, much more than simply breaking a sweat and starving out a six-pack.)
2 x 5 @ (up to) 75% of standard bar 1RM
1 x 10 @ (up to) 50%
Rest as needed between sets. If a set requires interruption, make as minor an adjustment as needed to perform the next uninterrupted. When scheme is listed as “2 x 5″, it always refers to “Sets” x “Reps”.
Minimum 2 minutes rest, then, 6 rounds of:
6 Kettlebell squat thrust + deadlift* @ (up to) BW
6 Dip (Scaled to ability in each round)
:30 sec. rest
Move quickly and in excellent positions, and maximize rest through smart breathing and focus on what’s next.
And then, 6 minutes of:
Mace complex:
2 Squat
6 360
4 Squat
8 10-2
100 jumprope
Count rounds and completed partials. Recommended weight is 8kg. W, 10kg. M. If no mace is available, use heaviest sledgehammer you can find and safely move.
*Today, use two kettlebells to reach designated weight