(Photo: Always have an exit strategy… )
3 x 5 @ (up to) 75%
Rest as needed between sets. If a set requires interruption, make as minor a weight adjustment as possible prior to the next. When scheme is listed as “3 x 5″, it always refers to “Sets” x “Reps”. Reminder: Position and organized execution always govern weight, and “locked out” always includes a stop of motion.
Then, 5 rounds of:
5 Bench press @ 65% of 2RM
7 Goblet squat @ (minimum) 1/2 BW
(Up to) 1 minute rest
Position governs weight; Attentive, powerful lifts throughout. If mechanics erode or movement slows, adjust accordingly and continue safely. If less than one minute rest is needed in order to perform the next set to full ability, take less.
And then, for max calories, and as quickly as possible:
Breathe, focus, and drive. This is a sprint, not a jog- no pacing. Goal is matching output (RPM) from previous outing in initial sprint; Matching effort should go without saying.
Transition immediately and aggressively from Airdyne to push-up.
And finally, “Time under tension”:
L- hang/ knees-up hang
Use any grip you choose in hang, 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.
Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
Please use them to your advantage!