(Photo: Quality training requires: Strategy, standardization, repetition, absorption, re-application. Exercise simply requires: Motion.)
3 x 3 @ (up to) 2RM
3 x 5 @ 75%
1 x 15 @ 50%
Rest as needed 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 execution always govern weight.
Then, 5 rounds of:
7 Kettlebell deadlift @ BW + (use the heaviest you have, or several)
9 Kettlebell “Short swing” @ minimum 1/2 BW
:30 sec. rest
Adjust by round only as needed; Make ambitious choices throughout. Only count kettlebell swing reps in which the weight (and your arms) reach parallel with the floor.
“Short swing” simply denotes a heavy, short-range kettlebell swing with the intent of safely driving as much weight as structurally possible to just below chin height. Today, use weight designated above.
Kettlebell swing reminder: 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.
And then, as quickly and efficiently as possible:
Adjust between arms as desired (no less than 5-rep intervals). As above, position governs weight; Non-violent, upright kettlebell swings are useless, and dangerous.
And then, “Time under tension”:
(Timed) 10-calorie Airdyne sprint + one-minute Farmer hold @ one interval above BW + 50 Banded Abmat sit-up
Farmer hold: Designated weight/ duration will pose a different challenge for each person; That is the intention. If one minute holding just above half your bodyweight in each hand is old news, congratulations. If it is a gigantic challenge, move hard-mindedly though it and know that soon it will be less of one.
Sit-up: 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!