(Photo: Beating a familiar drum: Once, is luck. If you never stop, no one can ever doubt.)
5 x 7 @ (up to) 75% of 2RM
5 x 5 @ heaviest weight used above
Rest reasonably as needed between sets; “Generalist” weights require generalist rest. Today focuses on position, execution, fluidity; Pace and weight are to follow, not lead. Take time, make positional adjustments as needed, and adjust weight accordingly. When scheme is listed as “5 x 7″, it always refers to “Sets” x “Reps”.
Then:
50 Kettlebell high pull + Goblet catch @ max 1/2 BW
25 calories Airdyne (alternating 5c legs-only/ 5c arms-only)
Focus in this movement variation is a powerful, dynamic kettlebell high pull transitioning into an organized and aggressive “catch” in the standard Goblet position (hands on side of handles, forearms driven into sides of kettlebell). Hold for a full 2/1000, quickly re-position hands, and re-trace steps to the ground. Adjust weight by round as position and execution dictate. Rest briefly in no less than 5-rep intervals- ideally, no less than 10.
Airdyne: Sprint, not a jog. Hustle, breathe, alternate on cue, and get it overwith.
And then, 1 Tabata interval (:20 sec. work/ :10 sec. rest x 8) of:
Box jump @ 15lb. W, 25lb. M (use bumper plate)
Today, max jump height is 20″ W, 24″ M. Stay tall and upright, and do not allow chosen weight to break posture/ unwind bracing in take-off or landing; soft equals sketchy.
Be sure to practice jumping with an implement prior to beginning the drill. Ordinarily, we re-set a jump by swinging our arms- not being able to do so (due to holding a bumper plate) can require some adjustment.
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!