(Photo: Anatomy and psychology; Bodies and brains. Some people have one or the other, but we prefer those that have both.)
1 x 15 @ 60% of 2RM
3 x 15 @ 50% of 2RM
If sets require interruption at chosen weight, or range of motion fails, make as minor an adjustment as needed before continuing. When scheme is listed as “3 x 15″, it always refers to “Sets” x “Reps”. Reminder: Sound position and full range of motion always govern weight.
3 x 5L, 5R @ as heavy as possible in each set
Rest as needed between sets of both movements. If range of motion fails, or set requires interruption, make as minor an adjustment as needed and complete the next rep/ set safely. When scheme is listed as “3 x 5L, 5R″, it always refers to “Sets” x “Reps”. Reminder: Sound position always governs weight, and “lock-out” is not a relative position.
And then, 10 minutes or 10 rounds, whichever comes first:
Hustle in the transitions, limit rest, and manage breathing. If 10 rounds are not completed, count and note completed rounds and partials as reference for next time. As always- attempt to complete the task, not run out the clock.
Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
Please use them to your advantage!