(Photo: Keep it in the passengers seat, not behind the wheel… )
5 x 7 @ (up to) 70% 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 7″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight, and “locked out” always includes a rigid stop of motion.
Today: Perform 5L, 5R 1-arm 360 (or 10 light kettlebell halo) and 5 pull-up immediately following each set of press, 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:
10 Kettlebell halo + extension + 2/1000
10 Bodyweight row
10 Straight jump @ 15lbs, W, 25lbs. M
10 “Prison” Abmat sit-up
Kettlebell halo weight is self-scaled and should pose a challenge in each round. Each rep features a full 2/1000 locked-out overhead.
No designated rest here; If needed, keep it short and specific (3 breaths or less/ :15 sec.). Move mechanically, breathe intelligently.
And then, “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!