2 x 3 @ 90% of 2RM
3 x 5 @ 75%
1 x 7 @ (up to) 50%
Rest as needed between sets. If sets require interruption (provided lifts are performed at current, accurate percentages) pause as briefly as needed and complete without decreasing weight. Weight for final set of 7 is governed by performance and need for set interruption at 75%. When scheme is listed as “2 x 3″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion/ lock-out always govern weight.
Hand-to-hand swing clean + front squat:
4, 4, 4, 4, 4
Weight increases each set (denoted by commas)– begin at moderate weight and end as heavy as possible. Goal today is hand-to-hand transitions, smooth receipt of the kettlebell into the rack position, and heavy single kettlebell front squats. If the hand-to-hand variation does not work, lift the kettlebell from the ground into the rack position and switch between left and right arm in each squat.
And then, 3 aggressive rounds of:
:30 sec. mace front pendulum @ 10kg. W, 12kg. M
:30 sec. battle rope
:15 sec. rest
Goal is matching numbers in front pendulum sets in each round. Take no rest outside of the designated :15 seconds, and maximize it through specific, mindful breathing and focus on what’s next.
And finally, “Time under tension”:
Bodyweight row starting position hold
(Use barbell + double overhand grip for hold)
Keep hips up, head neutral, and mind focused. 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.