5 x 5 @ 75% of 2RM
1 x 10 @ 50%, each with 3/1000 hold in top position
Rest as needed between sets. If a set requires interruption make as minor a weight adjustment as possible and continue uninterrupted. When scheme is listed as “1 x 10″, it always refers to “Sets” x “Reps”. Reminder: Position and organized execution always govern weight.
Today: Perform 5 chin-up (scaled to ability) and 5 kettlebell Good Morning @ minimum 1/2 BW immediately following each set of deadlift, and rest as needed after the three movements are complete.
Then, 5 aggressive minutes of:
5 Slam ball @ 15lb. W, 25lb. M
50 High-knee jumprope/ 75 regular jumprope
Hustle in transitions between movements: Dawdling by any member of the group equals extra minutes for all members of the group. There is no designated rest here- if it is needed, keep it short and specific (3 breaths); Safety considered, there is value to making yourself move in simple conditioning drills.
Note: If 5 rounds are not completed inside the 5-minute clock, complete 5 rounds and then break. Conversely, if 7 rounds are completed inside the descending clock, note time to completion and break.
And then, 3 rounds of:
25 calories Airdyne
1 minute plank hold
Put in what you expect to get out of this simple, but far from easy, drill. If wp-contentropriate pace is kept during the calories, even for the most advanced, the plank should pose a significant challenge. If it doesn’t, question the participant, not the process.
And finally, “Time under tension”:
50 1-arm kettlebell swing @ 25lb. W, 35lb. M (cool-down weight) + 25 calorie Airdyne @ cool-down pace
Switch arms in 5-rep sets; If designated weight is not a cool-down weight, adjust accordingly.