3 x 10 @ (up to) 70% of 2RM
3 x 10L, 10R @ as heavy as possible
Strong, positionally sound sets of each movement. If sets require interruption, or position breaks, adjust accordingly and continue safely.
Today: Perform 30 Mace front pendulum @ 10kg. W, 12kg. M immediately following each set of lifts, and then rest.
Then, 10 minutes of:
Accumulate as many high-quality rounds as possible. Move seamlessly and aggressively, and take no rest. Mind your breathing, mind your mind, and make some progress.
Note: If straight jump loses attention, add 10lb. W, 15lb. M to wake it back up; Weight will demand position.
And then, “Time under tension”:
Weighted hollow hold @ 15lb. W, 25lb. M + 30 calories Airdyne @ cool down pace
Today, dumbbell or bumper plate 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.