5 x 5 @ (up to) 80% of 2RM from 03/16/15
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 “5 x 5″, it always refers to “Sets” x “Reps”.
Then, 1 Tabata interval (:20 sec. work/ :10 sec. rest x 8) of:
1-arm kettlebell swing @ 35lb. W, 55lb. M (Switch arms each round)
If weight needs to be put down during work rounds, adjust one interval down and continue. Hammer position and mechanics, and challenge pace to maintain output in all rounds.
Push-up/ Bodyweight row: Rest as needed in the plank or pike positions.
Both: Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance).
Airdyne: Drive to and reach max RPM, and keep it there as long as possible. Slow to 30-40%, rest as needed (up to :60 sec. each round), and repeat with ferocity. Put in what you expect to get out- keep the effort high even as output changes.