(Photo: Please don’t worry; There are plenty of other lanes open to maximize your inconvenience.)
9, 7, 5, 3, 3, 3
Rest reasonably as needed between sets; “Generalist” weights require generalist rest. Weight increases each set (denoted by commas). Begin at a moderate, challenging weight (no more than 60% of 2RM) and end as heavy as possible for a powerful, full range of motion, 3. Each set should be difficult, violent, and positionally sound. Lock out (stand up) in each rep should leave no doubt as to the finish of the lift.
Then:
5 x 10 @ two intervals down from 5RM
5 x 10 @ 1/2 BW
Rest :30 sec. between sets. Position and power govern weight; Hinge is a hinge- always- and locked-out is locked-out, always. Mitigate fatigue through rabid attention to detail and focus on exceptional position.
“Short swing” simply denotes a heavy, short-range kettlebell swing with the intent of safely driving as much weight as structurally possible to just below chin height. Today, use weight designated above.
Kettlebell swing reminder: If we lose our strong hinge, back rounds, or legs fail to snap straight in the “drive” portion of the movement, adjust accordingly and continue safely.
And then, 5 minutes of:
5 Inchworm
10 Abmat sit-up @ 15lb. W, 25lb. M (use bumper plate)
Each good rep should look and feel the same; Quality position leads to quicker pace, but never the other way around. Move attentively, move aggressively.
And finally, “Time under tension”:
One-minute Farmer hold @ BW + 25 Legs-only calories Airdyne + 25 cat/ cow stretch
Farmer hold: Designated weight/ duration will pose a different challenge for each person; That is the intention. If one minute holding half your bodyweight in each hand is old news, congratulations. If it is a gigantic challenge, move hard-mindedly though it and know that soon it will be less of one.
Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
Please use them to your advantage!