(Photo: Unrelaxing meditation, on societies unrelenting disintegration.)
5 x 10 @ 65% of 2RM
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 “5 x 10″, it always refers to “Sets” x “Reps”. Reminder: Position and execution always govern weight.
Today: Perform 5L, 5R kettlebell row @ 1/4 BW and 2 5/1000 bodyweight row immediately following each set of Pendlay row, and rest as needed after the three movements are complete.
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.
Then, 7 rounds of:
3 Squat complex (Weighted)
9 Airplane push-up
:30 sec. rest
Squat complex weight is self-scaled, and should pose a significant challenge in each round; Sound goal is no less than 1/4 BW, and up to 1/2. Each rep should be difficult, violent, and positionally sound. Kettlebell is held in the Goblet position.
Sound position and full range of motion govern weight- especially in the jump squat. If chosen weight compromises either, adjust immediately and continue safely.
1 regular squat + 1 jump squat + 1 left lunge + 1 right lunge = 1 rep.
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 @ one interval above BW + 30 walking lunge @ cool-down pace w/ 15lb. W, 25 lb. M bumper + 30 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!