(Photo: Subtlety is only lost on those not meant to find it.)
5 x 3 @ (up to) 90% of 2RM
3 x 7 @ 60% of 2RM, each with a full 3/1000 in top position
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:
3 Suitcase deadlift
:30 sec. Farmer hold @ top of 3rd deadlift
:30 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
Today, partition/ intersperse work as desired (no less than 10-rep sets). If rest is needed, keep it short and specific (3 breaths or less/ :15 sec.).
“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.
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 crappy, broken “unscaled” ones.
And finally, “Time under tension”:
25 cat/ cow stretch + 25 calories Airdyne @ cool down pace
Attentive, simple, movement-based cool-down; Fix what you broke.
Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
Please use them to your advantage!