(Photo: “A halo has to fall only a few inches to become a noose”)
7, 5, 3, 3, 3
1 x 25 @ 50% of 2RM, each with a full, organized, stopped 2/1000 pause at top
Rest reasonably between sets; “Generalist” weights require generalist rest.
Deadlift: Weight increases each set (denoted by commas). Begin at a moderate, challenging weight (no more than 65% of 2RM) and end as heavy as possible for a powerful, full range of motion, 3.
Both: 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. As always, position and range of motion govern weight in both movements.
Then, 5 rounds of:
25L, 25R 1-arm kettlebell swing @ (max) 1/4 BW
5 5/1000 Underhand bodyweight row
100 Jumprope
1 minute rest
This is a lot of swings- adjust weight by round as needed, and- if working to full ability- expect to.
Rest up to :15 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.
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.
5/1000 row: In this variation, we hold for a full 5/1000 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.
And then, “Time under tension”:
One-minute Farmer hold @ one interval above BW + 50 walking lunge @ cool-down pace w/ 15lb. W, 25 lb. M bumper + 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 just over 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.
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!