(Photo: From the Wolf Brigade handbook, “How to make the beautiful outdoors terrible”… )
5 x 5
5 x 3L, 3R (Single kettlebell)
Rest as needed between sets of both movements. Weight is scaled to full ability throughout; If sets require interruption at chosen weight, make as minor an adjustment as needed before continuing. When scheme is listed as “5 x 5″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight, and “locked out” always includes a rigid stop of motion.
Reminder: “Scaled to ability” is not a statement that should elicit a sense of relief; Quite the opposite. It should prompt attention and effort that walks the border of safety and self-destruction. Anything less will not lead to progress.
Then, 5 rounds of:
Keep rest to designated duration- perform quick transitions between movements, and mitigate fatigue by breathing intelligently throughout. Safety considered, there is great value to making yourself move in simple conditioning drills.
And then, “Time under tension”:
Double kettlebell rack hold (W- 45lb. x 2, M- 62lb. x 2) + 50 walking lunge
Lift and hold in strong, organized kettlebell rack position. 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.
Stand strong and organized- tension helps build strength, provided we stay engaged in the process.
Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
Please use them to your advantage!