(Photo: Sometimes it’s just as much fun to notice what’s missing from a photo as what’s actually there… )
3 x 5 @ (up to) 80% of 2RM
3 x 9 @ 60%
If a set requires interruption, make as minor a weight adjustment as possible prior to the next. When scheme is listed as “3 x 5″, 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.
Today: Perform 5 Kettlebell Good Morning @ (minimum) 1/2 BW + 5 chin-up immediately following each set of bench press, and rest as needed after the three movements are complete.
Then:
50 Kettlebell “Short swing” @ (up to) 75% of 5RM (as 5 x 10 as needed)
25 Push-up
25 Medicine ball shuttle run (20 yd. each @ 10/ 12lbs. W, 14/ 16lb. M)
25 calories Airdyne
Take brief rest as needed during kettlebell swing set, and none after that. Hustle, and move like you mean it.
Medicine ball remains in-hand but touches the ground at the end of each sprint.
Push-up: If mechanics or range of motion fail, scale accordingly to ensure both progress and safety; Leave the ego out of the equation- excellent, scaled push-ups are far better than crwp-contenty, broken “unscaled” ones.
And then, “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!