(Link to article: “Public Service Announcement #1”)
3 x 3 @ 85% of 2RM
2 x 7 @ (up to) 75%
1 x 15 @ 50%
If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “2 x 7″, it always refers to “Sets” x “Reps”. Reminder: Position and execution always govern weight. Attentive set-ups and re-sets, and violence of action in each lift; Soft equals sketchy, and casual equals useless.
Today: Perform 3 pull-up + 5L, 5R 1-arm 360 (or 10 light kettlebell halo) immediately following each set of bench press, and rest reasonably after the three movements are complete.
Then, 10 rounds of:
1 minute Farmer hold @ (minimum) BW
:15 sec. rest
10 “Floor to feet” (Bottom of burpee to hinge position and immediately back to floor)
:15 sec. rest
Pay close attention to the put-downs just as much as in the pick-ups; Missed lifts and floppy landings will suck valuable energy from the already challenging work sets. When the clock strikes, the rest ends; The designated rest is not a precursor to your elective rest.
And then, “Time under tension”:
(Timed) 10 calories Airdyne @ 100% + 250 Jumprope + (not timed) 50 hollow rock @ 15lb. W, 25lb. M + 25 calories Airdyne @ cool down pace
Hollow rock: Take short rest as needed, and accept no sub-standard reps
Airdyne: Cool-down pace should measure 30-40% of max RPM.
New reminder! (Almost) all movements referenced above are demonstrated and noted on our YouTube channel! (Linked here)
Please use them to your advantage! No guessing!