3 x 5 @ (up to) 75% of 2RM
2 x 10 @ 50%
Rest as needed between sets. If a set requires interruption, make as minor an adjustment as needed to perform the next uninterrupted. When scheme is listed as “3 x 5″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.
Then, immediately and aggressively, 4 rounds of:
20 Tire smash (Any variation) @ as heavy as possible in each round
20 Mace 360/ Kettlebell halo @ moderate and uninterrupted
5 3/1000 Bodyweight row
5 Burpee
1 minute rest
Tire smash: In order for hitting a tire with a hammer to be more than novelty, it needs to be performed with power and fluidity. Focus on mechanics, execution, and timing, and hit the tire like you mean it. 3/1000 row: In this variation, we hold for a full 3/1000 count in the top position- whether it be chest-to-bar, chest-through-rings/ rope, our goal is keeping the chest even with the hands for the full count on all reps.
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”:
Alternate between the two as desired. 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.