(Specialty warm-up: 5L, 5R kettlebell row, 5 box jump w/ bumper plate) Kettlebell row: 1 x 5L, 5R @ fact-finding weight 2 x 5L, 5R @ (up to) BW/ as heavy as possible 2 x 10L, 10R @ (up to) 1/2 BW/ 50% of heaviest above If sets require interruption at chosen weight, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “2 x 5L, 5R″, it always refers to “Sets” x “Reps”. Attentive set-ups and re-sets, and violence of action in each lift; Soft equals sketchy, and listless is valueless. Then, in order, and completing all sets of one movement before beginning the next: Kettlebell high pull + Goblet squat (1 + 1 = 1): 5 x 2 Dumbbell box jump: 5 x 2 Reverse lunge box jump: 10 x 2 When scheme is listed as “5 x 2″, it always refers to “Sets” x “Reps”. Each set of each movement is to be as challenging as possible; Take reasonable rest between sets, and use it to evaluate your next path. Too light, too low, inattentively, or passively, "5 x 2" is an ineffective rep scheme for nearly any movement or lift. Put your progress pants on, and tighten your belt. Or, don't. Dumbbell box jump: Each set should be difficult, violent, and positionally sound. 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. Reverse lunge box jump: Take a full reverse lunge step, and immediately upon return to standing (with hip still loaded), jump on to target. Use the momentum from the lunge to propel the jump- coordinate the return to standing and the takeoff so as to not completely separate the lunge from the jump. All lifts: There are hard, straight starts and stops at the beginning, middle, and end of each of these movements; The stops don't have to last long, but they have to happen. Move, stand, and descend with authority. No guessing. And then, 1 Tabata interval (:20 sec. work/ :10 sec. rest x 8) of: Airdyne/ equivalent (directly into) 50 “Tall slam ball” @ 8lb. W, 12lb. M Airdyne is a sprint, not a jog. Accumulate as many calories as possible, transition ferociously, and complete 50 reps quickly. Breathe, focus, hustle. “Directly into” = Immediate and aggressive transition from one to the next. Duh. “Tall slam ball”: Different timing and coordination, same concept and execution; All positional features of standard squat/ slam ball apply. Today we will simply use standard-diameter medicine balls, and catch above parallel. Certainly not easier, just slightly different. And finally, "Time under tension": 25 Abmat sit-up @ 1/2 BW + 25 "Prison" Abmat sit-up + 15 calories Airdyne/ equivalent @ cool-down pace
Keep weight anchored at the solar plexus or above in each and every rep of Abmat sit-up. Shoulders touch at the bottom of each rep, butt stays on the ground, posture is upright at the top. Pace is not a substitute for position, even in simple movements.
"Prison": Variation features both hands on back of the head, and elbows pointed to the sides throughout. If that position loses integrity, rest briefly, and either find it or adjust it.