(Photo: It’s a holiday secret… )
7 x 7 @ (up to) 70% of 2RM, each with full, stopped 2/1000 in locked-out standing position
7 x 3 @ as heavy as possible in each set; each rep landed and stopped for 2/1000 in rack position
Rest reasonably between sets of both movements; Complete in designated order. If sets require interruption at chosen weight, make as minor an adjustment as needed before continuing. When scheme is listed as “7 x 3″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight, and “locked out” always includes a rigid stop of motion.
Both lifts: Pay close attention to safety and efficiency in the put-downs just as much as in the pick-ups; Missed lifts and sloppy landings will suck valuable energy from the work sets.
“Drag” = forward, “Pull” = backward.
Today, load a sled with 225lbs. W, 325lbs. M, and set a three-minute clock. Score is distance traveled, measured in 20 yd. intervals. Ex. 3 trips + 1/2 trip = 3.5.
Short, hard steps, braced midline, and simple intensity; Tell the sled to move, don’t ask it…
And finally, “Time under tension”:
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, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.
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!