(Photo: The age does not justify the means…)
5 x 7 @ 70% of 2RM
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 “5 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, 3 rounds of:
7L, 7R Kettlebell row @ (up to) 75% of above
5L, 5R Kettlebell clean @ same
1 minute Goblet hold (Kettlebell high pull + Goblet catch) @ same
1 minute active rest (Leg/ arm swing, single-under jumprope, Airdyne @ 30% pace, shadowboxing, karaoke run/ side steps… )
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.
1 minute max calorie Airdyne
1 minute “rest” (on bike, 20-30% pace)
Sprint of total calories accumulated above
Breathe, focus, and drive. This is a sprint, not a jog- no pacing. Goal is matching output from previous outing; Matching effort should go without saying.
And finally, “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 move forward.
Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
Please use them to your advantage!