(Photo: “How much can you know about yourself if you’ve never been in a fight?” ― Chuck Palahniuk, Fight Club )
5 x 5 @ (up to) 80% of 2RM
Rest as needed between sets. If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “5 x 5″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.
Then, 7 rounds of:
3 Squat complex (Weighted)
9 Underhand bodyweight row
:30 sec. rest
Squat complex weight is self-scaled, and should pose a significant challenge in each round. Each rep should be difficult, violent, and positionally sound. Kettlebell is held in the Goblet position.
Sound position and full range of motion govern weight- especially in the jump squat. If chosen weight compromises either, adjust immediately and continue safely.
1 regular squat + 1 jump squat + 1 left lunge + 1 right lunge = 1 rep.
And then, 5 minutes of:
1 Squat complex (Unweighted)
3 Push-up
Transition immediately and efficiently; Accumulate as much quality work as possible by making yourself move constantly.
And finally, “Time under tension”:
(Minimum) 25 High-quality sit-ups (Dowel/ “Prison” Abmat, V-up, hollow rock, 360)
25 calorie Airdyne cool-down
(Minimum) 1 mobility position (Evaluate/ test- re-test/ note improvement)
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!