(Photo: Always move as if the impressionable are watching… )
10 x 1L, 1R @ (up to) 80% of 1RM
Rest up to :30 sec. between arms/ sets. Be patient, make progress- add a 2/1000 pause to any transition point that you are struggling with; If we are skipping steps, making a technical error, or trying to hurry through a portion of the movement we are weak at, the 2/1000 will catch it and force an adjustment.
Then:
5 x 10 @ 1/4 BW, :15 sec. rest between
50 @ 15lb. W, 25lb. M as quickly as possible
Organized position, accurate order of operations, violence of action; There is no value to casual, soft power movements.
And then, 1 Tabata interval (:20 sec. work/ :10 sec. rest x 8) of:
Medicine ball throw @ 10lb. W, 12lb. M
As above- listless equals useless. Hurt the wall, hurt the ball, empty the tank. Output may drop, effort should not.
And finally, “Time under tension”:
Double kettlebell rack hold (W- 45lb. x 2, M- 62lb. x 2)
Lift and hold in strong, organized kettlebell rack position. 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.
Stand strong and organized- tension helps build strength, provided we stay engaged in the process
Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
Please use them to your advantage!