(Cricket. Broad jump.)
3 x 12 @ as heavy as possible in each
Rest as needed between aggressive, uninterrupted sets. When scheme is listed as “3 x 12″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.
Deadlift: If suitable weight kettlebells are not available, get creative and make it work with what you have. If dumbbells are available at suitable weights, elevate them off the ground to mid-shin height using plates or blocks.
1 minute rest, then 6 minutes of:
Count and note number of completed rounds and half-rounds.
Focus on efficient, high-paced movement and specific breathing.
1 to 3 months attendance: 14 sets minimum
4 to 12 months attendance: 18 sets minimum
12 months + attendance: 20 sets minimum
If applicable, each set under the requirement at the end of 6 minutes equals 2 minutes Airdyne.
And then, 6 minutes of:
12 revolutions Airdyne
6 Bodyweight row
Transition seamlessly, and attempt no rest. Even in fatigue, hold high standards for each rep of every movement.
And then, “Time under tension”:
One-arm bodyweight row hold (Use barbell + overhand grip for hold) + 25 Dowel partial pull-over
Brace as needed with non-working arm, and switch arms as needed. Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.
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 pulling/ rotation day, and improving position for next time.