2 x 5 @ 75% of 2RM
1 x max rep @ 75% of 2RM
1 x max rep @ 60%
Rest as needed between sets. If sets of 5 require interruption, decrease weight for max rep set to 60-70%. When scheme is listed as “2 x 5″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight, and a break in either ends a max rep set.
Then:
40 Slam ball @ minimum 25lb. W, 35lb. M
30 Kettlebell snatch (3 x 5L, 5R @ minimum 1/4 BW)
20 “Floor to feet“ (Bottom of burpee to hinge position and back to floor)
10 calories Airdyne
Move powerfully and deliberately. There is no designated rest- if it is needed, keep it short and specific (3-5 breaths) and stay focused on what’s next. Rest during conditioning is brief recovery to fuel the finish, not extended reflection on what made you tired.
And then, for max calories:
One minute Airdyne sprint
Breathe, focus, and drive. This is a sprint, not a jog- no pacing. Goal is matching output from earlier in the week; Matching effort should go without saying.
And finally, “Time under tension”:
Bodyweight row hold (Upside-down plank- use barbell + double overhand grip for hold)
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.