2 x 5 (up to) 80% of 2RM
1 x 10 @ 60%
1 x 15 @ 30-40%
Rest as needed between sets. If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “3 x 5″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.
Then, 2 rounds of:
25 Goblet squat @ 25lb. W, 35lb. M
25 calories Airdyne
25 Bodyweight row (Change hand position/ implement as desired)
(Up to) 1 minute rest
Stay within designated rest, and take less if you need it- standardize breathing, focus on mechanics, and mitigate fatigue by putting your mind elsewhere. If designated weight creates a compromised position (which, in all but a very beginner athlete, it should not), adjust immediately and continue safely.
And then, “Time under tension”:
Max-duration plank hold (Organized top of push-up) + 30-calorie minimum Airdyne cool-down
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 time has reached two minutes in last several attempts, add 15/ 25lb. bumper plate for women, and 35/ 45lb. bumper plate for men. Place plate across lower back starting at top of tailbone.