(Specialty warm-up: 5L, 5R kettlebell back squat, 10 dowel pull-over into back rack, 5 Kettlebell Sumo deadlift @ BW) Back squat: 1 x 5 @ 60-70% of 2RM, each with stopped 3/1000 @ top 3 x 3 @ 85-90% of 2RM
3 x 5 @ 70% Kettlebell back squat (single): 1 x 9L, 9R @ challenging, scheme-appropriate weight Kettlebell Sumo deadlift: 1 x 15 @ (up to) BW If barbell 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”. Only break kettlebell sets if absolutely needed, and work hard to stay at/ above noted weights. Reminder: Position and range of motion always govern weight, regardless of implement. If positional/ transitional details of the kettlebell back squat are new/ foreign/ clunky, please reference any of the videos we have made featuring the movement, pay abnormal attention, and make progress. Attentive, sensible Sumo deadlift set-up and execution, every rep. Review/ Assess; No guessing. Note: Outside of "tip-to-tail" bracing and violence of action in reaching the finish position, Sumo deadlift and standard deadlift should not look or feel in any way positionally similar. Then: 50 Inchworm Short, specific rest (3 breaths/ no more than :15 sec), no more than five times. Change the direction you're facing, walk a few steps and move again, throw a burpee in there... Strategize intelligently, move efficiently, and get it done. No wiggling, no wandering. If we lose integrity or range in push-up, shift gears, and hold for a hard 3/1000 in the top plank position in each rep.
And then, “Time under tension”: 10 calories Airdyne/ equivalent @ 100% + 250 Jumprope (timed) + 50 hollow rock @ 15lb. W, 25lb. M + 25 calories Airdyne @ cool down pace Hollow rock: Take short rest as needed, and accept no sub-standard reps Airdyne: Cool-down pace should look like 30-40% of max RPM.