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178:04

(Specialty warm-up: 5 press + 3/1000 (moderate, accurate- less than 50%), 3L, 3R kettlebell snatch skill-work sequence, 5 box jump with implement)

Press:


1 x 7 @ 60% of 3RM


3 x 5 @ (up to) 75%


1 x max rep @ 60% (each rep locked out for full 2/1000)


1 x max rep @ 40% (each rep locked out for full 2/1000)


Rest as needed between sets of both movements. If sets require interruption at chosen weight, make as minor an adjustment as needed before continuing. When scheme is listed as “3 x 5″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight, a break in either ends a max-rep set, and “locked out” always includes a rigid stop of motion.

Today: Perform 5L, 5R mace 360- left, with left on bottom, and right, with right on bottom, immediately following press, and then rest.

Then, 5 rounds, decreasing one weight interval in each:

5 Dumbbell/ weighted box jump

5L, 5R Kettlebell snatch (from swing)


150 Jumprope


1 minute rest/ assessment (if performed to full ability, there should be need for both... )



Each set should be difficult, violent, and positionally sound.



Strategically select weights to allow for a one-interval decrease in each round. The first two rounds should reach the near-limit of capacity and positional accuracy.



Today, max jump height is 15″ W, 20″ M. Stay tall and upright, and do not allow chosen weight to break posture/ unwind bracing in take-off or landing; soft equals sketchy.

If kettlebell snatch is clunky, or too light to be useful at designated scheme, adjust to 5L, 5R heavy and accurate 1-arm kettlebell swing.


And then, violently:



25 calories Airdyne/ equivalent


:15 sec. rest (pedals moving)

15 calories Airdyne/ equivalent


Drive power from your midline, move the bike with your whole body, and empty the tank. No arms-only.



And finally, “Time under tension”:



L- hang/ knees-up hang +


15 15/1000 cat/ cow stretch (slow, thorough)



Use any grip you choose in hang, and switch between them as needed. Remember: Hanging in a half-bicep curl is going to make you feel a lot heavier than you are. Use global structure, not regional strength, to support a challenging position for an extended duration. Accumulate at least two minutes, and take as few breaks as possible.

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