(Photo: A sound reminder for a training day on which many that needed it most, missed it, and many that didn’t miss, wish they had… )
Climb to a new 1RM using warm-up sets of no more than 2 reps (each side) before adjusting weight. Rest as needed, and keep total number of lifts under 12 (Ex. 2L + 2R x 2, 1L + 1R as needed).
Note: Achieving a 1RM is not done at all cost of mechanics, form, range of motion, or composure. Unless there’s money on the line, position and execution always govern weight.
50 Walking lunge @ (minimum) 1/2 BW
40 Kettlebell halo + extension @ (up to) 1/4 BW
30 Elevator sit-up @ (up to) 1/4 BW
1 minute Airdyne (max calories)
1 minute jumprope (max reps)
1 minute plank hold (Each position break = additional :30 sec.)
Match pace with quality of movement, and vice-versa. Keep rest short and specific, and do not allow movement transitions to become rest periods.
Lunge/ Elevator: Carry/ hold anything you want, any way you want to (with the exception of barbell in back rack). If designated weight breaks position, adjust accordingly and continue safely.
And then, “Time under tension”:
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.
“Prison” sit-up: Interlock fingers and keep both hands behind the head. Reps count when shoulders and elbows touch the ground simultaneously.
Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
Please use them to your advantage!