(Photo: Guess how many of these women have been back in to train/ practice/ review… “Once” is luck, my friends… )
5 x 5 @ (up to) 75% of 2RM
1 x max rep @ 50%
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 5″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight, and a break in either ends a max-rep set.
Then, 15 minutes of:
10 Kettlebell halo + extension
5 Inchworm
50 Jumprope
No designated rest here. Kettlebell weight is scaled to ability, and should pose a challenge in each round; True lock-out governs weight. Mind position, breathe intentionally, and hustle throughout.
And then, “Time under tension”:
Bar hang + 50 walking lunge @ cool-down pace
Bar hang: Today, use any grip you choose, and switch between them as needed. Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes (in bar hang), you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.
Lunge: Pace is cool-down, position is detailed and progress-oriented. Knee tracks the foot, heel is firmly planted, and stepping forward does not mean leaning forward; chest stays broad and shoulders drive back as we lunge forward.
Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
Please use them to your advantage!