(Photo: Everyone’s reaction to chaos is different; They either rise or fall when things get turbulent… )
3 x 5 @ (up to) 80% of 2RM
3 x 5 @ 70%
If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “3 x 5″, it always refers to “Sets” x “Reps”. Reminder: Position and execution always govern weight. Attentive set-ups and re-sets, and violence of action in each lift; Soft equals sketchy.
Today: Perform 5 kettlebell Sumo deadlift @ BW+ and 3 reallllly slow push-up (patient on the way down, patient on the way up) immediately following each set of bench press, and rest reasonably after the three movements are complete.
Then, 5 rounds of:
20 Medicine ball throw @ 8lb. W, 12lb. M
5 calories Airdyne
As little rest as absolutely necessary
Hurt the wall, hurt the ball, empty the tank, hustle to the bike, and empty it again. Step off the bike, collect yourself like a hard-minded athlete and not a fuckin’ slow-stepping mallwalker, and do it again. Hunt the work.
And then, “Time under tension”:
(Timed) 500 Jumprope + 50 hollow rock @ 15lb. W, 25lb. M + 25 calories Airdyne @ cool down pace
Hollow rock: Take short rest as needed, and accept no sub-standard reps
Airdyne: Cool-down pace should look like 30-40% of max RPM.
Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
Please use them to your advantage!