(Photo: The wait is often worse than the work… )
3 x 5 @ 75% of 2RM
1 x 10 @ 60%
1 x 15 @ 40-50% (using single kettlebell)
If an appropriately heavy single kettlebell is not available, adjust to suitcase deadlift to reach designated weight.
3 x 5 @ 70% of 2RM
1 x max rep @ 60%
Rest as needed between sets of both movements. If sets require interruption at chosen weight, make as minor an adjustment as needed before continuing. When scheme is listed as “3 x 5″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight, and a break in either ends a max-rep set.
And then, 10 rounds of:
Move quickly and attentively, and attempt no rest; Maintain strong pace while demanding sound positioning.
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 crappy, broken “unscaled” ones.
And finally, “Time under tension”:
L- hang/ knees-up hang + 50 cat/ cow stretch
Use any grip you choose in hang, and switch between them as needed. Remember: Hanging in a half-bicep curl is going to make you feel a lot heavier than you are. Use global structure, not regional strength, to support a challenging position for an extended duration. Accumulate at least two minutes, and take as few breaks as possible.
Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
Please use them to your advantage!