(Photo: Sanity assassins.)
3 x 5 @ (up to) 75% of 2RM
3 x 5 @ 60- 70%
1 x 10 @ 50%, each with a full, organized, stopped 2/1000 in lock out
Rest reasonably between sets. If a set requires interruption, make as minor a weight adjustment as needed prior to the next. When scheme is listed as “3 x 5″, it always refers to “Sets” x “Reps”. Reminder: Position and organized execution always govern weight, and “locked out” always includes a rigid stop of motion
Then, 5 rounds of:
10 Kettlebell suitcase lunge @ (minimum) 1/2 BW
10 Rocking chair @ (up to) 1/4 BW (use any implement that allows for safe management)
100 Jumprope (Sprint, not a jog… we’d rather you miss than plod… )
:20 sec. rest
Move and pause in organized positions. Hustle in transition, take no rest outside of the designated duration, and adjust weight as needed if position breaks in either movement. Today, if we don’t need the rest, we under-lifted, under-worked, or both.
And then, “Time under tension”:
(Timed) 10 calories Airdyne @ 100% + 250 Jumprope + 50 hollow rock @ 15lb. W, 25lb. M + (not timed) 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 demonstrated and noted on our Movement Library. Please use them to your advantage! No guessing!