2 x 15 @ 70% of 2RM
2 x 15 @ 50%
Rest reasonably between sets. If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “2 x 15″, it always refers to “Sets” x “Reps”. Reminder: Position and execution always govern weight.
3/1000 row: In this variation, we hold for a full 3/1000 count in the top position- whether it be chest-to-bar, chest-through-rings/ rope, our goal is keeping the chest even with the hands for the full count on all reps.
Then, 5 rounds of:
2 Sled pull (20 yd. each @ 3/4 BW)
15 Airplane push-up
:20 sec. rest
“Drag” = forward, “Pull” = backward. Keep rest to designated placement and duration, and move the sled like you want to be there.
Airplane push-up simply begins and end with chest/ hips on the ground and hands off the ground; Maintain tension, set position, and move with intent. Add a plyometric element to the push-up as skill level dictates.
And then “Time under tension”:
One-minute Farmer hold @ BW + 50 calories Airdyne + 50 walking lunge @ cool-down pace
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.
Airdyne: Cool-down pace should look like 30-40% of max RPM. Today, if desired, you may perform 25c, then lunge, and then 25c.
Lunge: Pace is cool-down, position is detailed and progress-oriented. Knee tracks the foot, heel is firmly planted, and stepping forward does not mean leaning forward; chest stays broad and shoulders drive back as we move forward. Brace before you drop in each rep, just as if weighted. Develop good habits by practicing sound strategy.
Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
Please use them to your advantage!