3 x 7 @ 65-70% of 2RM
Rest as needed between sets. If sets require interruption, make a minor weight adjustment and continue. When scheme is listed as “3 x 7″, it always refers to “Sets” x “Reps”. Reminder: Position and execution always govern weight.
2 x 7L, 7R @ (up to) 50% of power clean 2RM
5 x 1L, 1R @ 50+% of power clean 2RM
Rest as needed between arms and sets, and maintain all details used in the heavier barbell lifts above. If chosen weight causes interruption in sets or a notable position break, adjust immediately and continue safely.
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 output from previous outing; Matching effort should go without saying.
And finally, “Time under tension”:
Max-duration standing hold of heaviest power clean weight from above (Use double-overhand grip)
Immediately followed by:
Max-duration double kettlebell rack hold (W- 35lb. x 2, M- 55lb. x 2)
Lift and hold in strong, organized deadlift top position/ kettlebell rack position. 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 (in each lift), do it again, and accumulate at least two total minutes. Stand strong and organized- tension helps build strength, provided we stay engaged in the process.