7 rounds of:
If sets require interruption at chosen weights, or position breaks, make a minor adjustment and continue. Reminder: Position and execution always govern weight. Kettlebell clean: Maintain all details used in the barbell lift.
Then, choose either 50 reps or 1 Tabata interval (:20 sec. work/ :10 sec. rest x 8) of:
Band crawl (Minimum 12ft. distance @ 2 x 1″ band W, 3 x 1″ band M)
50 reps are to be completed as quickly as possible- ideally, inside the 3-minute mark.
Tabata interval: Count reps in all rounds– keep effort high and pace strong, and attempt to match reps throughout- ideally, totaling over 50.
And then, 5 reps of:
Hollow position complex: Goal is completion of each rep (12 movements) without breaking position. Today, if needed, rest no more than :20 sec. between each rep.
Additionally: For the more advanced, today’s drill is to be performed with a 10lb./ 15lb. bumper plate in-hand throughout.
And finally, “Time under tension”:
Max-duration plank hold (Organized top of push-up)
Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes, 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 across lower back starting at top of tailbone. Goal today is enough weight to allow stability for between :20 – :30 sec.