(Photo: The governing factor to all of it, of course, is ensuring that the microchip operating the system hasn’t already burned out; Mind your mind, ignore the static, make progress. Or, don’t.)
5 x 7 @ 65% of 2RM, each with a full 3/1000 in lock-out
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 “7 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.
3 x 9 @ (minimum) 1/2 BW
Use whichever variation allows for movement of the most weight in the best positions. Rest as needed between sets.
And then, 1 Tabata interval (:20 sec. work/ :10 sec. rest x 8) of:
Slam ball @ 15lb. W, 25lb. M
Count and match reps in each round. Keep an aggressive pace and move in strong, organized positions- one should never be a substitute for the other.
And then, immediately:
Corresponding amount of broad jump
(Ex. Slam ball reps completed in Tabata interval: 95. Broad jump performed: 95).
Goal is completion inside the 3-minute clock. If rest is needed, keep it short and specific (3 breaths or less).
And finally, “Time under tension”:
Superman hold/ rock + 25 calorie Airdyne @ cool-down pace
Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time in Superman reaches two minutes, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.
Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
Please use them to your advantage!