(Photo: Physicality makes a dent; Philosophy makes a cut.)
25 Kettlebell deadlift @ BW
Provided position is safe and sound, weight is non-negotiable. Break into as small of pieces as needed to complete with quality.
Then, barbell skill work:
Set-up, initiation, order-of-operations, re-set.
Standardize positions (starting with addressment of bar on the ground/ in the rack), count and minimize steps in set-up, replicate each time.
Goal should be minimal movement(s) prior to initiation; No wasted steps, no wasted energy.
5 sets of each movement, no more than 5 reps, no more than 40% of 2RM, in order:
Do less, focus more. If one lift is stuck but un-layering, or progressing quickly, stay and allow the process to continue. If we are muddling and soft-handing through the details of barbell lifts, we are lifting less and risking more than we need to; Address it like you mean it, and lift it like you’re trying to hurt it.
And then, “Time under tension”:
5 minutes Airdyne @ 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!