3 x 5 (up to) 80% of 2RM
1 x 10 @ 60%
1 x 10 @ 30-40%
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 “3 x 5″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.
Then:
4 x 15 @ minimum 1/2 BW
Rest as needed between sets, and scale each to full ability.
Kettlebell swing reminder: Power and position govern weight- If we lose our strong hinge, back rounds, or legs fail to snap straight in the “drive” portion of the movement, adjust accordingly and continue safely.
”Short swing” simply denotes a heavy, short-range kettlebell swing with the intent of safely driving as much weight as structurally possible to just below chin height.
And then, 2 rounds of:
1 minute battle rope
1 minute hollow hold
:30 sec. 1-arm plank hold (left)
:30 sec. 1-arm plank hold (right)
150 Jumprope
There is no designated rest- If needed, keep it short (2-3 breaths) and immediately resume aggressive work; Safety considered, there is value to making yourself move in simple conditioning drills.
And finally, “Time under tension”:
Double kettlebell rack hold (W- 45lb. x 2, M- 62lb. x 2)
Lift and hold in strong, organized kettlebell rack position. 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.
Stand strong and organized- tension helps build strength, provided we stay engaged in the process.