3 x 3 @ 75-80% of 1RM
2 x 5 @ (up to) 75% of 1RM
Rest as needed between sets. If a set requires interruption make as minor an adjustment as needed and re-do it uninterrupted. When scheme is listed as “2 x 5″, it always refers to “Sets” x “Reps”.
Then, 6 minutes of:
Then, immediately, 1 Tabata interval (:20 sec. work/ :10 sec. rest x 8) of:
Airdyne @ 100%
Though output may change, effort should remain at 100% in each and every round.
1 minute rest, and then 6 additional minutes of:
Count and note number of completed rounds in each 6-minute piece.
Today: If you have trained with us for 6 months or more and the number in part 2 doesn’t match the number in part 1 within 2 sets, perform an additional 6 rounds of 3 burpees, 6 lunges and repeat the Tabata Airdyne interval at the end.
Goal is to avoid the “extra credit” today by working as hard as you can during the main pieces.