(Photo: Here are a few things that these legendary strong-ass motherfuckers were not worrying about: Whether dumbbells are better than barbells or more functional than kettlebells, whether to solely practice one- vs. two- arm lifts, whether to make time to work on the accessories.
Put your pants on, take your nerd gear off, and work until you’re spent and stronger. Or, don’t.)
9, 7, 5, 3, 3, 3
Weight increases each set (denoted by commas). Begin at a moderate, challenging weight and end as heavy as possible; Each set should be difficult, violent, and positionally sound.
Today, max jump height is 15″ W, 20″ M. Stay tall and upright, and do not allow chosen weight to break posture/ unwind bracing in take-off or landing; soft equals sketchy.
Then, in order and uninterrupted:
15 Tire flip
75 Jumping pull-up
150 Jumprope
150 Jumping jacks
15 calories Airdyne
75 Abmat sit-up @ 25lb. W, 35lb. M
No rest, hard work, quality movement. Fatigue does not change position or range. “Simple” should only mean “easy” to those that are looking for both…
Tire flip: Mind position and execution, and move with power and tension. Use assistance as needed, and stay aggressive- there is absolutely no value to a casual tire flip. Attach, adjust, brace, and drive; The steps don’t have to take long, but they need to occur.
And then, skill work:
Mace lifts and swings
Kettlebell snatch
With the guidance of a qualified trainer, review and practice the relevant details of each chosen lift, and work until improvement is made. Start with the basic handling and intro positions, and add weight/ difficulty as wp-contentropriate.
Note: Never make the mental mistake of thinking you’re too advanced for skill work in any realm.
And finally, “Time under tension”:
Simple, unloaded, movement-based cool-down; Insulate what we need, fix what we broke.
Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
Please use them to your advantage!