1 x 5 @ 85% of 2RM
3 x 5 @ 75%
1 x max rep @ 75% of 2RM
1 x max rep @ 60%
Rest as needed between sets. If sets of 5 require interruption, decrease weight for max rep set to 60-70%. When scheme is listed as “3 x 5″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight, and a break in either ends a max rep set.
Then:
10 Turkish Get-up @ 50-60% of 1RM
20 Kettlebell clean + push press (As heavy as possible for 5 x 2L, 2R)
30 1-arm kettlebell swing (As heavy as possible for 3 x 5L, 5R)
40 Hollow rock
1 minute rest
30 Hollow rock
:30 sec. rest
20 Hollow rock
:30 sec. rest
10 Hollow rock
Be patient with Turkish Get-up, and violent with clean + press and swing; The pace may change, but the details remain. If hollow rock unravels, adjust to :05 sec. hold per remaining rep.
And then, for max total calories:
1 minute Airdyne sprint
1 minute rest
:30 sec. Airdyne sprint
:30 sec. rest
:15 sec. Airdyne sprint
Breathe, focus, and drive. This is a sprint, not a jog- no pacing. Keep pedals moving slowly during rest period. Goal is matching output from previous outing in the first minute; Matching effort should go without saying.
And finally, “Time under tension”:
Anchored squat @ 15lb. W, 25lb. M
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.