Day 211 of 360
Back squat:
Rest as needed between sets. If sets of 3 require interruption at chosen weight, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “5 x 3″, it always refers to “Sets” x “Reps”.
Reminder: Position and range of motion always govern weight.
Then:
Weight increases each set (denoted by commas)– begin at moderate weight and end as heavy as possible.
Position and range of motion dictate weight- If chosen weight breaks either, adjust immediately and continue safely.
Today, Kettlebell is held in the Goblet position.
And then, as quickly as possible:
Focus breathing, move and transition efficiently, and take no rest. Only if designated weights break position are they to be adjusted; If a sit-up is easy, it’s useless.
Our “kayak” is a full-range Russian Twist and involves trunk rotation and a touch of the implement to the ground on both sides of the body.
L + R side touch = 1 rep.
And finally, “Time under tension”:
Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes in hold, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.
