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:
Move quickly and in excellent positions, and maximize rest through smart breathing and focus on what’s next.
And then, 6 minutes of:
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
Reading? On a Friday? If physical culture is something you participate in as simply a means to an end to eat whatever you want or fit into specific jeans, it is important to identify that our program is not for you.
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.
And now, something fun:
Medicine ball throw/ catch, from a new series of short demonstration videos we will be releasing over the coming weeks.