(Photo: The end is only the end if you choose to stop… )
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; Specific to Pendlay row: If the bar doesn’t touch your chest at the top, or you’re standing up to pull it, the weight is too heavy and the rep does not count.
Climb to a new 5RM using warm-up sets of no more than 9 reps before adjusting weight. Rest as needed, and keep total number of swings under 40 (Ex. 9, 7, 5, 5, 5, 5). If suitably heavy kettlebells are not available, swing the heaviest you have for 3 x 7 followed by 2 max-rep sets.
Kettlebell swing reminder: Power and position govern weight- 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.
”Short swing” simply denotes a heavy, short-range kettlebell swing with the intent of safely driving as much weight as structurally possible to just below chin height.
And then, 1 Tabata interval (:20 sec. work/ :10 sec. rest x 8) of:
“Tall slam ball” @ 8/ 10lb. W, 12/ 16lb. M
Medicine ball throw @ same
Keep pace violent and position strong, and match effort throughout; There is no value to casual, brief conditioning.
Today, efficient transitions between movements will make or break the drill.
Both movements: Listless equals useless. Hurt the wall, hurt the ball, empty the tank. Output may drop, effort should not.
“Tall slam ball”: Different timing and coordination, same concept and execution; All positional features of standard squat/ slam ball apply. Today we will simply use standard-diameter medicine balls, and catch above parallel. Certainly not easier, just slightly different.
And finally, “Time under tension”:
25 calories Airdyne @ cool-down pace + 25 cat/ cow stretch
Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
Please use them to your advantage!