(Photo: Strategy for cupcakes, or cupcakes for strategy?)
5 x 5 @ (up to) 75% 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 “7 x 5″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.
Today: Perform 5L, 5R 1-arm 360 (or 10 light kettlebell halo) and 5 pull-up immediately following each set of squat, and rest as needed after the three movements are complete.
Advanced pull-up suggestions include: Weighted, L-pull-up, chest-to-bar, negative. No kip, no butterfly.
Then, 5 rounds of:
5 Power clean
3 Front squat
(Minimum) 1 minute rest
Position governs weight; recommended at (up to) 75% of power clean 2RM. Attentive, powerful lifts throughout- If mechanics erode or movement slows, adjust accordingly and continue safely. If less than one minute rest is needed in order to perform the next set to full ability, take less.
And then, as quickly as possible:
30 Slam ball @ 15lbs. W, 25lbs. M
30 Medicine ball throw @ 8/ 10lbs. W, 10/ 12lbs. M
20 Slam ball
20 Medicine ball throw
10 Slam ball
10 Medicine ball throw
Move with quality, intent, and violence; Speed is not a substitute for form, meanwhile, too slow is too slow. Effort that walks the border of safety and self-destruction is the quickest road to progress.
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!