(Photo: (2008) When living in a closet, you learn to wp-contentreciate every inch.)
5 x 2 @ (up to) 95% of 2RM, each with a full, organized, stopped 2/1000 in top position
If a set requires interruption, make as minor a weight adjustment as needed prior to the next. When scheme is listed as “5 x 2″, 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.
Then, 7 rounds of:
3 Goblet squat @ minimum 1/2 BW, each with full, organized, stopped 3/1000 in top position
1 Pull-up + 2/1000 hold @ top
:30 sec. rest
Perform an organized, dynamic kettlebell high pull into an aggressive “catch” in the standard Goblet position (hands on side of handles, forearms driven into sides of kettlebell). Brace, squat, and re-trace steps to the ground. Adjust weight by round as position and execution dictate; Position considered, do not under-lift.
Single pull-up should be scaled to full ability in each round; Put in what you expect to get out. One, only equals “just”, if you make it so.
And then, attentively and aggressively:
20 Inchworm
20 Jumping pull-up
200 Jumprope
15 Inchworm
15 Jumping pull-up
150 Jumprope
10 Inchworm
10 Jumping pull-up
100 Jumprope
No designated rest here; If needed, keep it to 3 breaths or less (no more than :15 sec), and take no more than twice.
Inchworm: If we lose full range in the push-up, or it is not yet in your toolbox, pause instead for a full 2/1000 in the plank position in each rep.
And finally, “Time under tension”:
25 Legs-only calories Airdyne + 25 cat/ cow stretch
Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
Please use them to your advantage!