Positional and mechanical improvement:
Ground-to-shoulder and ground-to-overhead lifts/
At skill work weights and with the guidance of a qualified trainer, practice several movements listed above and make improvements in each. Start by addressing/ adjusting the the basic details and, as appropriate, add weight for short sets (3-5 reps at up to 60% of 2RM) to fact-check position and execution. Note: Never make the mental mistake of thinking you’re too advanced for skill work in any realm.
5 x 1 @ as heavy as possible in each
1 x 7 @ 75% of heaviest lift from above
1 x 9 @ 50% of heaviest lift from above
Rest as needed between sets/ reps. Focus on and maintain adjustments made in skill work above- no wasted reps. When scheme is listed as “5 x 1″, it always refers to “Sets” x “Reps”. Reminder: Position and execution always govern weight.
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/ exceeding output from last week; Matching effort should go without saying.
And finally, “Time under tension”:
Max-duration plank hold (Organized top of push-up)
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.