(Photo: Instead of “Victim face“, we’ll call this “Attacker face”… )
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 “5 x 5″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.
Today: Perform 10 push-up immediately following each set of squat, and rest as needed after the two movements are complete.
Take only the rest you need. Focus on an organized, powerful kettlebell swing clean into an aggressive, organized rack position for front squat; Start strong and hard, not soft and slow. If recommended weight breaks position, adjust accordingly and continue safely. Conversely, if 50% of today’s front squat does not pose a significant challenge, adjust accordingly and continue progressively.
50 calories is a sprint, not a jog; Even if output drops, effort stays the same.
And then, immediately, 1 Tabata interval (:20 sec. work/ :10 sec. rest x 8) of:
Today, each miss during a work round equals an additional work round! Stay composed, mind mechanics, and avoid extra credit.
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!