Climb to a new 1RM using warm-up sets of no more than 5 reps before adjusting weight. Rest as needed, and keep total number of lifts under 25. (Ex. 5, 5, 3, 3, 1, 1, 1, 1)
5 x 5 @ 60-70% of bench press 1RM
Rest as needed between sets, hammer position, and demand full range of motion in each rep. If sets require interruption, make as minor an adjustment as needed to continue uninterrupted.
Rest up to 2 minutes, then:
1 max rep set push-up
1 minute rest
1/2 of max rep set push-up
And finally, 10 aggressive minutes of:
20 revolutions Airdyne @ max effort
“Prison” Abmat sit-up (Start at 5 reps, increase in 5-rep increments each set)
Score is simply the highest number reached in Abmat sit-up round. Output may change as fatigue sets, but effort should not.
Observed drop in effort = Additional 2 minutes.
In the “prison” situp, we interlock our fingers and keep both hands behind the head. Reps count when shoulders and elbows touch the ground simultaneously. Keep your ass on the ground throughout. If proper position becomes unsustainable, adjust to regular Abmat sit-up.