7 rounds of:
7 Bench press @ 60% of 2RM
7 Double kettlebell front squat @ as heavy as possible uninterrupted
1 minute rest
Make minor weight adjustments as needed to complete strong, uninterrupted sets in both movements. Reminder: Position and range of motion always govern weight.
Then, 6 rounds of:
8 Mace shovel (4L, 4R @ as heavy as possible in each set)
6 Dip (or 8 kettlebell halo + extension @ up to 1/4 BW)
:20 sec. rest
Mace shovel starting and ending position should be a seamless transfer from deadlift- make adjustments as needed. If suitable weight is not available, movement may also be scaled by shortening the distance between hands, always leaving the rear hand at the very bottom.
And then, “Time under tension”:
Max-duration plank hold (Organized top of push-up) + 20 calorie Airdyne @ cool-down pace
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.
Note: Today, add a minimum of 1/2 bodyweight in bumper plates across lower back starting at top of tailbone. Goal today is enough weight to allow stability for between :20 – :30 sec.