(Photo: Negative vs. positive is often based on our perception of fantasy vs. reality… )
Front squat/ Double kettlebell front squat:
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… ). Choose the lift that allows for movement of the most weight in the best position.
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; Specifically to squat: Below parallel is non-negotiable.
Then, 5 rounds of:
4-position kettlebell squat drill:
3 + 5 + 3 + 5 = 1 round. Goal is fluid, seamless transitions from front to back, and left to right. Keep rest to between rounds, only as actually needed, and under :20 sec.
If movement or transitions are unfamiliar to you, please refer to the linked video. Each set should pose a significant challenge; weakest lift/ transition governs weight. Have scaled options (up or down) nearby so as to minimize wandering.
And then, 5 attentive, aggressive minutes of:
Elevator sit-up @ (up to) 1/4 BW
Rest briefly only if needed. Use whatever implement allows for the most weight in the safest positions. Safety considered, weight should match on each side/ each direction. Suggestions: Sandbag/ heavy bag, kettlebell, bumper plate, slam ball, dumbbell.
And finally, “Time under tension”:
Unweighted plank hold + weighted hollow hold @ 15lb. W, 25lb. M + 25 calories Airdyne @ cool down pace
Hollow hold: Today, dumbbell or kettlebell is held directly over chest. Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance).
If time reaches two minutes in plank and hollow, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes in each.
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!