(Photo: Let’s remember the truly non-volatile nature of most training days; If that minor-league discomfort overtakes you, God help us if something real comes along… )
9, 7, 5, 3, 3, 3
Weight increases each set (denoted by commas). Begin at a moderate, challenging weight and end as heavy as possible; Each set should be difficult, violent, and positionally sound. Lock out in each rep should leave no doubt as to the finish of the lift.
Then, 5 rounds of:
3 Stacked-hand kettlebell swing clean (Left)
1 Kettlebell push press (Left)
3 Stacked-hand kettlebell swing clean (Right)
1 Kettlebell push press (Right)
3 Pull-up
:30 sec. rest
Push press occurs at top of 3rd swing clean. Each round is to be as heavy as possible; For most, push press will govern weight. As above, locked-out is not a relative position.
And then, 1 Tabata interval (:20 sec. work/ :10 sec. rest x 8) of:
Airdyne @ 100%
Though output may change, effort should remain at 100% in each and every round. Note total calories completed.
And finally, “Time under tension”:
Weighted hollow hold @ 15lb. W, 25lb. M + 25 calories Airdyne @ cool down pace
Hollow hold: Today, dumbbell, kettlebell, or bumper plate 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!