(Photo: An untoiled body is a torture to the soul.)
5 x 9 @ (up to) 70% of 2RM
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 “5 x 9″, it always refers to “Sets” x “Reps”. Reminder: Position and execution always govern weight.
Then, 5 rounds of:
1 minute double kettlebell rack hold @ 1/2 BW
:20 sec. kettlebell deadlift hold @ BW, in top position (ideally, single kettlebell)
1 minute plank hold (One-arm plank hold if desired)
:20 sec. bar hang/ L-sit
Transition seamlessly from movement to movement, mind the pick-ups and put-downs, and work to full ability in every movement, each round; Anything less is time spent better doing something else. Somewhere else.
And then, “Time under tension”:
(Timed) 10-calorie Airdyne sprint + 250 jumprope + (not timed) 100 yd. Farmer walk @ (minimum) 1/2 BW (50% in each hand)
Farmer walk: If previous outing was performed uninterrupted, congratulations; Increase one interval this time through.
Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
Please use them to your advantage!