(Photo: The learning can only be as long as the curve is thorough.)
5 x 5 @ 80% of 2RM
1 x 15 @ 50%
Kettlebell back squat (single):
1 x 50 @ minimum 1/2 BW
If barbell sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “1 x 15″, it always refers to “Sets” x “Reps”. Break kettlebell sets into no less than 5 reps, and adjust by side as needed to be sure to end with a total of 25L, 25R. Reminder: Position and range of motion always govern weight, regardless of implement.
Today: Perform 3 pike push-up and 1 chin-up + 2/1000 hold @ top immediately following each set of squat, and rest up to 1 minute after three movements are complete.
Then:
50 Stacked-hand kettlebell swing (5 x 5L, 5R) @ (minimum) 1/4 BW
50 Pistol-grip kettlebell squat (5 x 5L, 5R) @ (max) 25lb. W, 35lb. M
Mechanics and range of motion govern weight in both movements; Keep weights moderate and challenging, and adjust as needed if position involuntarily breaks.
Stacked-hand kettlebell swing: If position or transitions are foreign (or unfamiliar) to you, please watch linked video.
Pistol-grip squat is geared for positional reinforcement, isometric strength/ tension improvement, and simple, basic suffering. If done correctly, this will be light, challenging, and helpful; Put in what you expect to get out.
And then, “Time under tension”:
25 Legs-only calories Airdyne + 50 Abmat sit-up + 25 cat/ cow stretch
Abmat sit-up is any variation you choose, and adjusted between them as desired. Mind position and mechanics, and draw value. Keep rest to :15 sec. or less, no more than twice.
Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
Please use them to your advantage!