(Specialty warm-up: 5 heavy kettlebell Good Morning, 5L, 5R kettlebell back squat, jumprope selection) Deadlift: 1 x 5 @ 65% of 2RM, each rep w/ hard 3/1000 @ top 5 x 3 @ (up to) 90% of 2RM 1 x 5 @ 50%, each rep w/ hard 15/1000 @ top Kettlebell suitcase deadlit: 3 x 7 @ (minimum) BW Rest reasonably between sets. If lift cannot lock out, or if chosen weight breaks position, adjust accordingly and continue safely. Conversely, and provided position is sound, avoid under-lifting by moving attentively and aggressively; Non-casual. In-training engagement should appear frightening- or at very least, overbearing- to the untrained eye. Then 3 rounds of: 5L, 5R Kettlebell back squat @ as heavy as possible in each uninterrupted set 5 5/1000 bodyweight row 5 Dip :30 sec. rest
As above- attentive, aggressive, deliberate. Soft equals sketchy. 5/1000 is 5/1000, whether you're tired or not; Scale the movement, never cheat the count. 5/1000 row: In this variation, we hold for a full 5/1000 count in the top position- whether it be chest-to-bar, chest-through-rings/ rope, our goal is keeping the chest even with the hands for the full count on all reps. And then, 7 rounds of: 70 Jumprope 7/1000 breath held, hard, like you mean it
Jump rope fast and hard, and hold your breath like you're underwater. Improve your condition in this simple drill by challenging your condition in this simple drill. Breathing during the 7/1000 is cheating. If being minorly and manageably dizzy is new to you, keep your hand on a wall, rack, bench as a "safety net".
And finally, “Time under tension”: 100 yd. Farmer walk @ (minimum) 1/2 BW (50% in each hand) + 15 Airplane push-up (attempting a "pop at the top", while not "kipping" or breaking position) +
1 x :45 sec. hollow rock + hands-free stand-up 1 x :30 sec. hollow rock + hands-free stand-up 3 x :15 sec. hollow rock + hands-free stand-up
Farmer walk: If previous outing was performed uninterrupted, congratulations; Increase one interval this time through.