(Specialty warm-up: 5 kettlebell Good Morning @ BW, 5 Kettlebell Sumo deadlift @ positionally accurate weight) Deadlift: 1 x 5 @ 50% of 2RM, each with 3/1000 @ top 1 x 7 @ 70% of 2RM, each with 3/1000 @ top 3 x 3 @ (up to) 90% of 2RM 1 x 7 @ (up to) 70% Suitcase deadlift: 3 x 5 @ as heavy as possible in each set (Adjust as needed; If 5, could be 9, then, increase... "Scheme appropriate weight") Kettlebell Sumo deadlift: 3 x 7 @ (minimum) BW (Use two adjacent kettlebells w/ Pistol grip if needed) If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “3 x 7″, it always refers to “Sets” x “Reps”. Reminder: Position and execution always govern weight. Attentive, sensible Sumo deadlift set-up and execution, every rep. Review/ Assess; No guessing. Note: Outside of vicious bracing and addressment of the floor, Sumo deadlift and standard deadlift should not look or feel in any way positionally similar. Then, 1 Tabata interval (:20 sec. work/ :10 sec. rest x 8) of: Push-up
Count and attempt to match reps throughout; Though output may change, effort should remain at 100% in each and every round. Reminder: If mechanics or range of motion fail, or reps become singles, scale accordingly to ensure both progress and safety; Leave the ego out of the equation- excellent, scaled push-ups are far better than crappy, broken “unscaled” ones. Range of motion, is never a suggestion. And then, as quickly as possible: 500 Jumprope 25 Burpee from the bottom... from your back "Burpees from the bottom” simply begin and end with your chest on the floor. The additional fold for the drill today involves beginning and ending each rep on your back. Roll, move, and reset with dexterity and intent. No wiggling, no wandering.
And finally, “Time under tension”: 10 rounds of: 1/2 rocking chair (to floor) + 5 hollow rock + back to standing = 1 round + 15 calories Airdyne/ equivalent (cool down) 15 dowel partial pull-over 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 challenging posture day, and improving position for next time.