(Photo: Box jump ladder. Testing the "once is often luck" philosophy... ) Press: 3 x 5 @ 70% of 2RM 1 x max rep @ 60% 1 x max rep @ 40% 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, 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!