(Photo: Patience under pressure… Part of the process.. )
5 x 3 @ (up to) 90% of 2RM
3 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 “3 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, 7 rounds of:
5 Suitcase deadlift
:20 sec. Farmer hold @ top of 5th deadlift
:20 sec. rest
Each round is to be as heavy as possible; In simple drills such as this, we must walk the line between safety and self-destruction in order to see real progress.
And then, as quickly as possible:
100 yd. “Prison” walking lunge
“Prison” variation features both hands on back of the head, and elbows pointed to the sides. If that position loses integrity, rest briefly, find it, and continue.
And finally, “Time under tension”:
50 cat/ cow stretch + 50 Abmat sit-up
Abmat sit-up is any variation you choose, and is geared towards active cool-down as well as “sit-up”. Mind position and mechanics, and draw value. Intersperse cool-down movements in either 10- or 25- rep intervals if desired.
Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
Please use them to your advantage!