(Photo: Spilled milk, no crying… )
2 x 5 @ 75% of 2RM
2 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 “2 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:
50 Kettlebell Figure-8 @ 1/4 BW
50 Mace 360 @ (minimum) 10kg. W, 12kg. M
100 Mace front pendulum @ (minimum) one interval above 360
100 Pistol-grip and/ or hand-to-hand kettlebell swing @ 1/4 BW
500 Jumprope
Position, tension, violence of action; In place, add pace and weight. Out of place, add neither, and adjust yourself. Moderate rest as needed- no more than 3 x, no more than :20 sec. each.
And then, “Time under tension”:
(Timed) 10-calorie Airdyne sprint + (not timed) 50 1-arm kettlebell swing @ 35lb. W, 55lb. M (5 x 5L, 5R)
Kettlebell swing: If designated weight is not a cool-down weight, adjust accordingly.
Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
Please use them to your advantage!