3 x 7 @ 75-80% of 2RM
3 x 3 @ 75%
Rest as needed between sets. If a set requires interruption make as minor a weight adjustment as possible and continue uninterrupted. When scheme is listed as “3 x 7″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.
Then, 3 rounds of:
If sets at chosen weight require interruption or break position, make a minor adjustment and continue. Take only as much rest as needed to perform the remaining rounds at your full ability.
Focus on details and maintain composure throughout- move and breathe specifically, and perform no casual reps.
And then, aggressively:
75 Kettlebell swing @ 35lb. W, 55lb. M
25 calories Airdyne @ 100%
At today’s moderate, manageable weights, every rep is expected to feature excellent positioning and vicious power- every rep of a kettlebell swing should be performed with confidence and violence. If needed at all, keep rest to 3 breaths (not to exceed :15 sec.). Over one year attendance: Take no rest.