(Photo: Hunt the work.)
Double kettlebell front squat:
5 x 3 @ as heavy as possible in each
3 x 5 @ 2 intervals down from heaviest above
3 x 3L, 3R @ as heavy as possible in each
3 x 5L, 5R @ 2 intervals down from heaviest above
Rest as needed between sets of both movements; Complete in designated order. If sets require interruption at chosen weight, make as minor an adjustment as needed before continuing. When scheme is listed as “5 x 3″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight, and “locked out” always includes a rigid stop of motion.
Both lifts: Pay close attention to safety and efficiency in the pick-ups and put-downs.
Missed lifts and sloppy landings will suck valuable energy from the work sets.
Then:
25 Rocking chair @ 35lb. W, 45lb. M (use bumper plate)
25 calories Airdyne
(Immediately into) 5 aggressive minutes of:
5 Rocking chair @ 15lb. W, 25lb. M (use bumper plate)
5 calories Airdyne
Strong, steady breathing and constant movement; Complete 25/ 25, and then hunt the 5 minutes. Accumulate as many total reps/ calories as possible.
If interspersing riders on the bikes creates traffic jams, don’t do it. Wait until someone is done, savor the rest, and use it as fuel to move faster.
And then, immediately and as quickly as possible:
25 Medicine ball shuttle run (20 yd. ea. @ 15lb. W, 20lb. M)
Medicine ball remains in-hand but touches the ground at the end of each sprint.
And finally, “Time under tension”:
One-minute Farmer hold @ BW + Plank hold @ minimum 1/2 BW
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.
If time reaches two minutes in plank, 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!