(Photo: Our friends and family may look a little different than yours… )
5 x 2 @ (up to) 90% of 2RM
2 x 5 @ 70%
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 2″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight, and “locked out” always includes a rigid stop of motion.
Then:
5 x 7 @ as heavy as possible in each set
Take only the rest you need. Focus on an organized, powerful kettlebell high pull to transition into an aggressive “catch” in the Goblet position (hands on side of handles, forearms driven into sides of kettlebell); Start strong and hard, not soft and slow. If chosen weight breaks position, adjust accordingly and continue safely. Conversely, if weight does not pose an adequate challenge at designated rep scheme, adjust in the other direction.
And then, 7 aggressive, attentive minutes of:
5 Bodyweight row
5 V-up
50 Jumprope
Hustle in transitions, and move with quality and focus. No lazy reps, no casual transitions.
And finally, “Time under tension”:
Plank hold @ minimum 1/2 BW
1-arm bodyweight row hold
If time reaches two minutes in both plank and bodyweight row hold, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.
Note: Today, add a minimum of 1/2 bodyweight in bumper plates/ sandbags across lower back starting at top of tailbone. Goal today is enough weight to allow stability for between :20 – :30 sec.
Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
Please use them to your advantage!