(Photo: There is a lot of “relative” in the world; True overhead position is not on the list. )
5 x 5 @ (up to) 75% of 2RM
1 x max rep @ 60%
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, and a break in either ends a max-rep set.
Then:
5 x 3L, 3R @ as heavy as possible in each
Rest as needed between sets. If range of motion fails, or set requires interruption, make as minor an adjustment as needed and complete the next rep/ set safely. When scheme is listed as “5 x 3L, 3R″, it always refers to “Sets” x “Reps”. Reminder: Sound position always governs weight, and “lock-out” is not a relative position.
And then:
10- 8- 6- 4 -2 of:
Kettlebell halo + extension
Jump squat
Rocking chair
Position considered, each round is as heavy as possible in all movements. Adjust (up or down) by round as needed. Recommended weight for squat and rocking chair is bumper plate. Once that is exceeded, dumbbell or kettlebell are next.
Kettlebell halo + extension: Change direction each rep, and remember that lock-out governs weight in each round; If lower body is needed to “push press” the extension, or wrists bend under chosen weight, adjust wp-contentropriately and continue safely.
And finally, “Time under tension”:
50 Banded Abmat sit-up + (minimum) 25-calorie Airdyne cool-down
Set Abmat behind you, not underneath you (a few inches from your body, not wedged underneath like a doorstop). With feet placed at/ around hip width, and band placed across the scapula and driven tight with strong external rotation, perform sit-ups without allowing butt to come off the ground or posture to break. Keep a strong, organized arch, and drive hips forward at the top of each rep.
Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
Please use them to your advantage!