(Photo: The band is just a metaphor…)
Climb to a new 2RM using warm-up sets of no more than 5 reps (starting at no more than 60%) before adjusting weight. Rest as needed, and keep total number of post-warm-up lifts under 20 (Ex. 5, 3, 3, 2, 2, 2… ).
Note: Achieving a 2RM is not done at all cost of mechanics, form, range of motion, or composure. Unless there’s money on the line, position, execution and range of motion always govern weight. Brace up, bear down, finish the lift, and leave no doubt.
Then:
Kettlebell high pull + Goblet catch:
15, 10, 5, 5- 5- 5
Weight increases when denoted by commas, and then remains the same for a strong 3 x 5 (denoted by dashes). Begin at a moderate, challenging weight and end as heavy as possible; Each set should be difficult, violent, and positionally sound.
Focus in this movement variation is a powerful, dynamic kettlebell high pull transitioning into an organized and aggressive “catch” in the standard Goblet position (hands on side of handles, forearms driven into sides of kettlebell). Today, hold each rep for an organized, stopped 2/1000, quickly re-position hands, and re-trace steps to the ground. There is no “hinge” in the up- or- down of a kettlebell high pull.
Today: Perform 100 jumprope and 10 Airplane push-up immediately following each kettlebell lifting set, and then take reasonable rest.
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”:
25 Banded Abmat sit-up + 25 Dowel partial pull-over + 25 calorie Airdyne @ cool-down pace
Set Abmat behind you, not underneath you (a few inches from your body, not wedged underneath like a doorstop). With feet placed at/ around hip width, and band placed across the scapula and driven tight with strong external rotation, perform sit-ups without allowing butt to come off the ground or posture to break. Keep a strong, organized arch, and drive hips forward at the top of each rep.
Partial pull-over is active cool-down, and should be performed in organized positions- only pull dowel over to point of position break, maintain a brief hold, and repeat. Goal is opening up the upper body after a heavy push/ pull day, and improving position for next time.
Airdyne: Cool-down pace should look like 30-40% of max RPM.
Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
Please use them to your advantage!