(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.
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 linked to high-quality video demonstrations/ explanations!
Please use them to your advantage!