(Photo: Only true if *you* make it so… )
5 x 7 @ 65-75% of 2RM, each rep with a full 2/1000 in top position
Rest reasonably between sets. If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “5 x 7″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight, and below parallel is not a suggestion.
Then, 5 rounds of:
3L, 3R Kettlebell press @ as heavy as possible in each round
3 Pull-up
:30 sec. rest
Press and pull-up are scaled to full ability in each round, and should be evaluated and re-calibrated in the :30 sec. rest; Put in what you expect to get out.
Reminder: “Scaled to ability” is not a statement that should elicit a sense of relief; Quite the opposite. It should prompt attention and effort that walks the border of safety and self-destruction. Anything less will not lead to progress.
And then, as quickly as possible:
350 Jumprope
50 “Tall slam ball” @ 8/ 12lb. W, 12/ 16lb. M
35 calories Airdyne @ 100%
No rest, vicious work, quality movement. “Simple” should only mean “easy” to those that are looking for both…
“Tall slam ball”: Different timing and coordination, same concept and execution; All positional features of standard squat/ slam ball wp-contently. 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 Dowel partial pull-over + 25 calories Airdyne @ cool-down pace + 25 cat/ cow stretch
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.
Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
Please use them to your advantage!