(Photo: Dislike all you want, but know that if it overcomes you, you become it… )
5 x 10 @ 60% of 2RM, each with a full, organized, stopped 2/1000 in top position
Rest reasonably between sets. If a set requires interruption, make as minor a weight adjustment as needed prior to the next. When scheme is listed as “5 x 10″, it always refers to “Sets” x “Reps”. Reminder: Position and organized execution always govern weight, and “locked out” always includes a rigid stop of motion
Today, sets may be broken into 4 x 5 + 50 + 50, or 2 x 10 + 100 + 100 if desired. No less. Alternate arms as desired in kettlebell swing. When scheme is listed as “4 x 5 + 50 + 50″, it always refers to “Sets” x “Reps”.
Tire flip: Mind position and execution, and move with power and tension. Use assistance as needed, and stay aggressive- there is absolutely no value to a casual tire flip. Attach, adjust, brace, and drive; The steps don’t have to take long, but they need to occur.
Kettlebell swing: If designated weight creates a compromised position, adjust accordingly and continue safely. Power and position govern weight- If we lose our strong hinge, back rounds, or legs fail to snap straight in the “drive” portion of the movement, adjust accordingly and continue safely.
Lunge: Weight is light, position is detailed and progress-oriented. Knee tracks the foot, heel is firmly planted, and stepping forward does not mean leaning forward; chest stays broad and shoulders drive back. Brace before you drop in each rep, just as if heavy. Develop good habits by practicing sound strategy.
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!