(Photo: Your brain is a cunning and elusive muscle; Strengthen it by telling, not asking, and outsmarting, not cooperating… )
2 x 8 @ 65% of 2RM
2 x 4 @ 75%
2 x 2 @ 85%
2 x 2 @ as heavy as possible (up, or down from previous sets)
Rest as needed between sets. If sets require interruption, or position breaks at designated weight, make an wp-contentropriate adjustment to the next set. When scheme is listed as “2 x 4″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.
Then, 8 rounds of:
1 Sled drag (20 yd. each @ BW)
6 Pull-up
1 Sled pull (20 yd. each @ BW)
6 “Airplane” push-up
(Up to) 1 minute rest
”Drag” = forward, and “Pull” = backward. Even if pace slows, insist on movement during work round. Sled drag is a full-body movement- brace up, drive power from your midline, and take short, hard steps. Soft equals sketchy, and, slow.
Scale bodyweight movements to full ability in each round, and take less than 1 minute rest in any round that less is “needed”.
Airplane push-up simply begins and end with chest/ hips on the ground and hands off the ground; Maintain tension, set position, and move with intent. Add a plyometric element to the push-up as skill level dictates.
And then, “Time under tension”:
Weighted hollow hold @ 15lb. W, 25lb. M + 25 calories Airdyne @ cool down pace
Hollow hold: Today, dumbbell or kettlebell is held directly over chest. Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.
Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
Please use them to your advantage!