7 x 2L, 2R @ as heavy as possible in each set, adjusting as needed
2 x 5L, 5R @ 75% of heaviest set above
Rest as needed between sets. If sets require interruption, make as minor an adjustment as needed to complete a strong, uninterrupted next set. When scheme is listed as “7 x 2L, 2R″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight, and overhead is not a relative position.
Then, 3 rounds of:
10 Kettlebell high pull @ heaviest above
10 Kettlebell halo + extension (up to) @ 50% of heaviest above
10 Kettlebell high pull @ (up to) heaviest above
:30 sec. rest
10 Push-up/ Plyometric push-up
10 calories Airdyne @ 100%
100 Jumprope
1 minute rest
Weights/ movements are scaled to ability to allow for organized, uninterrupted sets. Move quickly, but do not sacrifice movement quality, range of motion, or composure; with attention paid, they all work together.
And then, “Time under tension”:
Single Kettlebell rack hold @ heaviest above + 30 calories Airdyne (alternating 5c arms + legs/ 5c arms-only) @ cool-down pace
Lift and hold in strong, organized kettlebell rack position, switching arms as desired/ needed. 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.
Stand strong and organized- tension helps build strength, provided we stay engaged in the process.
Photo: The non-glamorous details are the ones that help us move from novice to intermediate to expert and beyond; We’ve never met a true expert that hasn’t suffered through the tedium.