(Photo: Training should be rewarding and frustrating, satisfying and discouraging. It should be fun and miserable, comfortable and uncomfortable, both confusing and crystal-clear.
On our scale, progress and success are measured by much, much more than simply breaking a sweat or starving out a six-pack.)
3 x 5 @ 75% of 2RM
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:
2 x 3L, 3R @ as heavy as possible in each set
1 x 5L, 5R @ (up to) 50% of power clean 2RM
Rest as needed between arms and sets, and maintain all details used in the power clean earlier in the week.
And then:
50 calories Airdyne
25 Push-up/ Plyometric push-up
50 Walking lunge
25 Straight jump
This is a sprint, not a jog- pay attention to mechanics and breathing, and hustle. If needed at all, keep rest to 3-5 breaths, and use no more than 3 times.
And then, “Time under tension”:
Max-duration bar hang + 100 Abmat sit-up
Today, use any grip you choose, and switch between them as needed. 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. Note: If you made it at least one minute last time through, today, hold knees-up in a 90-degree angle or L-sit.
Abmat: Shoulders touch at the bottom of each rep, butt stays on the ground, posture is upright at the top. Pace is not a substitute for position, even in simple movements.
Reminder! (Almost) all movements referenced above are demonstrated and noted on our Movement Library. Please use them to your advantage! No guessing!