(Photo:The flame may change colors if it burns long enough, but the fuel can stay the same forever… )
Climb to a new 2RM using warm-up sets of no more than 3 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. 3, 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; “Locked-out” is a non-negotiable position. Work hard, mind the details, and leave no doubt.
Then:
30 Kettlebell push press (3 x 5L, 5R) @ up to 1/2 BW, each rep with a full, stopped 2/1000 overhead
90 Walking lunge @ 1/2 BW (carried any way, any how, except barbell in back rack)
30 calories Airdyne @ 100%
90 Abmat sit-up @ 10lb. W, 15lb. (use bumper plate)
Short, specific rest only as needed during push press and lunge (3 breaths or less; :15 sec). No rest after that. Safety considered, there is value in making yourself move during simple conditioning drills.
Reminder: Position and organized execution always govern weight, and “locked out” always includes a rigid, organized stop of motion
And then, “Time under tension”:
One-minute Farmer hold @ one interval above BW + 30 Mace squat @ 8kg. W, 10kg. M
Farmer hold: Designated weight/ duration will pose a different challenge for each person; That is the intention. If one minute holding just above 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.
If designated squat weight is not a cool-down weight, adjust accordingly.
Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
Please use them to your advantage!