(Photo: Don’t over-think it, but don’t under-think it… It wants to fall, if you want to let it.)
Front squat/ Double kettlebell front squat:
3 x 5 @ 75-80% of 2RM
2 x 10 @ 60%
1 x 15 @ 50% of 2RM (as double kettlebell front squat)
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 “3 x 5″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight, and below parallel is not a suggestion.
Then:
40 Kettlebell push press (4 x 5L, 5R) @ up to 1/2 BW, each rep with a full, stopped 2/1000 overhead
400 Jumprope
20 Kettlebell halo + extension @ (up to) 1/2 of heaviest above above
200 Jumprope
Pressing weight is scaled to ability, and should allow for challenging, organized 5-rep sets; Brief rest as needed in 5/ 10 rep intervals; Anti-rest during jumprope. Additionally, “locked-out” is a non-negotiable position. Work hard, mind the details, and leave no doubt.
And then, immediately, 1 Tabata interval (:20 sec. work/ :10 sec. rest x 8) of:
Count and attempt to match reps throughout; Though output may change, effort should remain at 100% in each and every round.
Reminder: If mechanics or range of motion fail, scale accordingly to ensure both progress and safety; Leave the ego out of the equation- excellent, scaled push-ups are far better than crwp-contenty, broken “unscaled” ones.
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!