(Photo: For whatever reason, it’s never easy… )
3 x 10 @ 65% of 2RM, each with full, stopped 3/1000 in lock-out
3 x 5 @ 50%, each with full, stopped 5/1000 in lock-out
Reasonable rest between sets, and no short-counts on the holds. If a set requires interruption, make as minor a weight adjustment as possible prior to the next. When scheme is listed as “3 x 10″, 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:
25 Goblet squat @ 1/2 BW
50 Goblet squat @ 1/4 BW
Take brief rest (3 breaths or less/ :15 sec) only as needed, and in no less than 5-rep intervals. Position and range of motion always govern weight, and below parallel is never a suggestion.
And then, as quickly as possible:
Sprint of 1/2 bodyweight in calories on Airdyne
Same number in underhand bodyweight row
1/2 bodyweight: Exactly 50% of what your body currently weighs. Check, don’t guess. You will always guess low.
Indulge any transitional impulses/ needs you have (arms only, arms + legs, legs only, underhand grip… ) except the one telling you to stop.
If you stop: Exit the bike, next person starts, you re-start from the beginning, no matter where you were in the process. Mind your mind, complete your task; Finishing spent is far better than starting twice.
And finally, “Time under tension”:
25 dowel partial pull-over + 25 Abmat sit-up @ 1/4 BW
Partial pull-over is active cool-down, and should be performed in organized positions- only pull dowel over to point of position break, maintain a brief hold, and repeat. Goal is opening up the upper body after a challenging posture day, and improving position for next time.
Reminder! (Almost) all movements referenced above are demonstrated and noted on our Movement Library. Please use them to your advantage! No guessing!