(Photo: Guessing is, in fact, not a progress strategy; No matter what most trainers attempt to prove.)
5 x 7 @ (up to) 75% of 2RM
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 7″, it always refers to “Sets” x “Reps”. Reminder: Position and execution always govern weight.
Then, 10 aggressive, attentive minutes of:
10 Slam ball @ 15lb. W, 25lb. M
10 Bodyweight row (Any hand position, any anchor)
There is no designated rest here; When it is needed- not, every time we want it-, keep it short and focused.
If this drill takes over :90 sec., repeat and improve later in the week.
And then, as quickly as possible:
Pace does not change range; Move quickly, and with matching quality. Mitigate fatigue by breathing intelligently. Safety considered, there is value to making yourself move in simple conditioning drills.
And finally, “Time under tension”:
Weighted hollow hold @ 15lb. W, 25lb. M + 25 calories Airdyne @ cool down pace
Hollow hold: Today, dumbbell or kettlebell is held directly over chest. 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.
Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
Please use them to your advantage!