(Photo: If the goal is to make sure it ends, who wants to pick just *one* poison?)
3 x 3 @ 85-90% of 2RM
2 x 5 @ 75%
Kettlebell back squat (single):
1 x 50 @ minimum 1/2 BW
If barbell sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “2 x 5″, it always refers to “Sets” x “Reps”. Break kettlebell sets into no less than 5 reps, and adjust by side as needed to be sure to end with a total of 25L, 25R. Reminder: Position and range of motion always govern weight, regardless of implement.
Today: Perform 3 really fuckin’ slow push-up (patient on the way down, patient on the way up) and 1 chin-up + 2/1000 hold @ top immediately following each set of squat, and rest up to 1 minute after three movements are complete.
Mechanics and range of motion govern weight in both movements; Keep weights moderate and challenging, and adjust as needed if position involuntarily breaks.
Stacked-hand kettlebell swing: If position or transitions are foreign (or unfamiliar) to you, please watch linked video.
And then, “Time under tension”:
100 yd. Farmer walk @ 1/2 BW (50% in each hand) + 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 challenging posture 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!