(Specialty warm-up: 3L, 3R kettlebell row, 5 box jump w/ bumper plate, 10 weighted reverse lunge w/ bumper plate) Kettlebell bent-over row:
1 x 9L, 9R @ (up to) 1/4 BW
1 x 7L, 7R @ (up to) 1/2 BW
3 x 5L, 5R @ as heavy as possible 3 x 3L, 3R @ (up to) 1/2 BW If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted; This project will require reflection, observation, and scaling to ability.
When scheme is listed as “1 x 7L, 7R″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.
**If designated bodyweight percentages are somehow "easy", hold 3/1000 in perfect position at the top of each rep.
Kettlebell bent-over row: Movement is completed in non-negotiable, stationary "Good Morning" hinge position; Weight stays off the ground! No "bounce/ pull"!
Today: Perform 7 kettlebell deadlift @ BW and 3 pull-upimmediately following each set of row, and rest up to 1 minute after three movements are complete. Then: 15 Box jump @ (minimum) 25lb. W, 35lb. M (use bumper plate, increase as desired) 30 Box jump @ 15lb. W, 25lb. M 30 Box jump (unweighted, intelligent increase in height) 50 Re