(Photo: Home isn’t a single place, it’s a combination of feelings.)
3 x 5 @ (up to) 80% of 2RM
3 x 9 @ 60%
If a set requires interruption, make as minor a weight adjustment as possible prior to the next. When scheme is listed as “3 x 5″, 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: If/ when in doubt, lock out and pause… don’t guess.
Today: Perform 5 Kettlebell Good Morning @ (minimum) 1/2 BW + 5L, 5R 1-arm 360 (or 10 light kettlebell halo) immediately following each set of bench press, and rest as needed after the three movements are complete.
Then:
50 Kettlebell row (5 x 5L, 5R) @ (up to) 75% of BW
25 Bodyweight row
25 Medicine ball shuttle run (20 yd. each @ 10/ 12lbs. W, 14/ 16lb. M)
25 calories Airdyne @ 100%
Take brief rest as needed during kettlebell row set, and none after that. Hustle, and move like you mean it.
Medicine ball remains in-hand but touches the ground at the end of each sprint.
Position and range of motion combine to ensure both safety and function; There is no tricking the process while still making progress.
And then, “Time under tension”:
Plank hold @ minimum 1/2 BW
1-arm bodyweight row hold
If time reaches two minutes in both plank and bodyweight row hold, 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/ sandbags across lower back starting at top of tailbone. Goal today is enough weight to allow stability for between :20 – :30 sec. ***If this has been going well, add weight, and continue improvement. While progressing, the next step is always the first step; Do not wait and hope- act, and improve.
Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
Please use them to your advantage!