(Photo: “Oh! Death will find me long before I tire of watching you…” – Francis Bacon )
3 x 15 @ 50%
1 x 10 @ 30-40%
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 15″, 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, 3 rounds of:
9L, 9R Kettlebell back squat @ 30-40% of barbell back squat 2RM
1 minute active rest (Leg/ arm swing, single-under jumprope, Airdyne @ 30% pace, karaoke run/ side steps… )
If movement or transitions are unfamiliar to you, please refer to the linked video. Weight is self-scaled, guided by percentages above, and each set should pose a significant challenge. If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. Reminder: Position and range of motion always govern weight.
And then:
Benchmark
“Raining Blood” (Slayer – “Reign in Blood”)– 4:17
5 Burpee box jump @ 20″ W, 24″ M
7 Kettlebell swing (35lb. W, 55lb. M)
Count and note rounds and half-rounds completed in 4:17.
If rest is needed, keep it short and specific (3 breaths or less). If designated height/ weight creates compromised positions, make an immediate adjustment.
Push hard for at least 1/2 round improvement from last time.
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!