(Photo: Reminder on the above reminders: They are not useful or applicable while sitting on your couch wondering if you should train.)
5 x 7 @ 60% of 2RM, each with a full 3/1000 in lock-out
Rest as needed between sets. If a set requires interruption, make as minor a weight adjustment as possible prior to the next. When scheme is listed as “5 x 7″, it always refers to “Sets” x “Reps”. Reminder: Position and organized execution always govern weight, and “locked out” always includes a rigid stop of motion.
Then, 10 rounds of:
Each round is to be completed with the same mace- squat starts at end of 10th 360. For most, 360 will govern weight; Scale as needed (up or down) during 10 rounds.
And then, immediately, 1 Tabata interval (:20 sec. work/ :10 sec. rest x 8) of:
Mace front pendulum @ 10kg. W, 12kg. M
Count reps completed in each round, and attempt to match throughout. Only count reps in which the weight reaches parallel with the floor.
And finally, “Time under tension”:
Switch arms in 5-rep sets; If designated weight is not a cool-down weight, adjust accordingly.
Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
Please use them to your advantage!