My goal for you is the same one I share with trainees at my gym: wide-range adaptability, physical proficiency, mental acuity, above-average durability.
I use a specific set of movements and lifts to develop and train the patterns we use the most in life, leisure, profession, and sport. You can find movement videos here and they will be continuously updated as we go along.
3 x 3 @ 90% of 2RM
3 x 5 @ 75%
Rest as needed between sets. If sets require interruption (provided lifts are performed at current, accurate percentages) pause as briefly as needed and complete without decreasing weight. When scheme is listed as “3 x 5″, it always refers to “Sets” x “Reps”. Reminder: Position and execution always govern weight.
Kettlebell “Short swing“*:
5 x 10 @ as heavy as possible in each (minimum 1/2 BW)
Rest at least 1 full minute between each set. Position and execution always governs weight- If we lose our strong hinge, back rounds, or legs fail to snap straight in the “drive” portion of the movement, adjust accordingly and continue safely. When scheme is listed as “5 x 10″, it always refers to “Sets” x “Reps”.
And then, 1 Tabata interval (:20 sec. work/ :10 sec. rest x 8) of:
Count reps in all rounds- keep effort high and pace strong, and attempt to match throughout.
And finally, “Time under tension”:
Performed passively, this is not an effective piece- lock into a hinge position with tension and focus as if it were weighted, and do some work. Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.
*”Short swing” denotes a heavy, short-range kettlebell swing with the intent of safely driving as much weight as structurally possible to just below chin height. Today, use weight designated above.