(Photo: Death becomes us. )
3 x 5 @ (up to) 80% of 2RM
2 x 10 @ 60%
1 x 15 @ (up to) 50%
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, full range of motion, and violence of action in each lift; Soft equals sketchy, listless is dangerous.
Then, 5 rounds of:
5 Kettlebell Sumo deadlift @ (up to) BW
3L, 3R Kettlebell row @ as heavy as possible in each round
:30 sec. rest
Attentive, sensible Sumo deadlift set-up and execution, every rep. Please see attached article if position is murky or foreign; The devil is in the details- go find him. No guessing.
Brief rest in no less than 10-rep intervals; Mechanics or range do not change as we fatigue. Focus harder, address the details that we take for granted when we’re fresh, and demand quality reps.
And finally, “Time under tension”:
(Timed) 15-calorie Airdyne sprint + 250 jumprope
Sprint, not a jog- roll off the bike into the jumprope, and rest when you’re done. 2 – 3 minutes- breathe and go.
Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
Please use them to your advantage!