(Photo: Would he take you as an ally, or snicker as he rode by… )
5 x 5 @ 65% of 2RM
1 x 10 @ 50%, each with full, stopped 2/1000 overhead
If a set requires interruption, make as minor a weight adjustment as possible prior to the next. When scheme is listed as “3 x 5″, 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: If/ when in doubt, lock out and pause… don’t guess.
Then, 5 aggressive, positionally sound rounds of:
5 Double kettlbell back squat @ (minimum) 1/2 BW
10 Walking lunge @ same
(Up to) 1 minute rest
Position and safety considered, weight is to stay in back rack for full set of squat + lunge. Pay close attention to the put-downs just as much as in the pick-ups; Missed lifts and floppy landings will suck valuable energy from the already challenging work sets.
And then, 5 minutes of:
5/1000 breath held (Make yourself fat, not tall… )
50 Jumprope
Hold breath with the intention of both reinforcing strong bracing strategy and adding difficulty to the next rounds of conditioning. Addressing this simple piece casually will make it ineffective, whereas hunting the challenge and pushing the pace will make it a valuable teacher; The difference will be visually clear.
And finally, “Time under tension”:
(Timed) 15-calorie Airdyne sprint + 50 hollow rock @ 15lb. W, 25lb. M + 25 calories Airdyne @ cool down pace
Hollow rock: Take short rest as needed, and accept no sub-standard reps
Airdyne: Cool-down pace should look like 30-40% of max RPM.
Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
Please use them to your advantage!