(Photo: Eccentric-focused, sub-maximal variable-load, restricted breathing, muscle confus… Eh, it’s a heavy fuckin’ walking lunge.)
2 x 10 @ 60-65%, each with a 5/1000 @ top
1 x 5 @ 50%, each with a 10/1000 @ top
Then:
5 x 2L, 2R @ as heavy as possible in each
Rest as needed between sets of both movements. If range of motion fails, or set requires interruption, make as minor an adjustment as needed and complete the next rep/ set safely. When scheme is listed as “5 x 2L, 2R″, it always refers to “Sets” x “Reps”. Reminder: Sound position always governs weight, and “lock-out” is not a relative position.
Then, 5 rounds of:
5L, 5R Kettlebell snatch @ (recommended) 75% of push press weight from above
10 Overhead walking lunge @ same
If designated weight breaks position, adjust immediately and continue safely. If honest, safe overhead position becomes unsustainable, perform lunge with kettlebell in front rack.
And then, 5 rounds of:
5L, 5R 360 sit-up
10 Push-up
No designated rest here; If needed, keep it short and specific (3 breaths or less/ :15 sec.).
Push-up: If mechanics or range of motion fail, scale accordingly to ensure both progress and safety; Leave the ego out of the equation- excellent, scaled push-ups are far better than crwp-contenty, broken “unscaled” ones.
And finally, “Time under tension”:
25 calorie Airdyne cool-down
(Minimum) 1 mobility position (Diagnose/ improve)
Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
Please use them to your advantage!