(Photo: The future past; The future, passed. Relying on neither, reflecting on both.)
2 x 10 @ 70% of 2RM
2 x 15 @ 50%
1 x 10L, 10R @ 1/2 BW (as kettlebell row)
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 “2 x 15″, it always refers to “Sets” x “Reps”. Reminder: Position and execution always govern weight.
“Raining Blood” (Slayer – “Reign in Blood”)– 4:17
Count and note rounds and half-rounds completed in 4:17.
If rest is needed, keep it short and specific (3 breaths or less). If designated height/ weight creates compromised positions, make an immediate adjustment.
Push hard for at least 1/2 round improvement from last time.
Reminder: Even in timed, pace-driven conditioning pieces, quality composition is still more important than simple completion.
And then, “Time under tension”:
50 “Prison” or banded Abmat sit-up + 50 calories Airdyne @ cool-down pace + simple, unloaded, movement-based cool-down; Insulate what we need, fix what we broke.
“Prison”: Variation features both hands on back of the head, and elbows pointed to the sides throughout. If that position loses integrity, rest briefly, and either find it or adjust it.
Banded: Set Abmat behind you, not underneath you (a few inches from your body, not wedged underneath like a doorstop). With feet placed at/ around hip width, and band placed across the scapula and driven tight with strong external rotation, perform sit-ups without allowing butt to come off the ground or posture to break. Keep a strong, organized arch, and drive hips forward at the top of each rep.
Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
Please use them to your advantage!