(Photo: Box jump ladder. Testing the “once is often luck” theory… )
3 x 5 @ 70% of 2RM
1 x max rep @ 60%
1 x max rep @ 40%
Rest as needed between sets. 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, a break in either ends a max-rep set, and “locked out” always includes a rigid stop of motion.
Then, 5 rounds, decreasing one weight interval in each:
5L, 5R Kettlebell snatch
5 Dumbbell box jump
150 Jumprope
1 minute rest
Each set should be difficult, violent, and positionally sound. Strategically select weights to allow for a one-interval decrease in each round.
If kettlebell snatch is clunky, too light to be useful, or not yet in your toolbox, adjust to 1-arm kettlebell swing.
Today, max jump height is 15″ W, 20″ M. Stay tall and upright, and do not allow chosen weight to break posture/ unwind bracing in take-off or landing; soft equals sketchy.
And then, violently:
50 calories Airdyne
For this drill, alternate arms + legs (full-body) with arms-only (feet on pegs) in exact 5-calorie intervals, and note time to completion. Drive power from your midline, move the bike with your whole body, and empty the tank.
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!