3 x 5 @ 80% of 2RM
3 x 5 @ 40-50% of 2RM (each with a full 5/1000 in the lock-out position)
Rest as needed between sets. If a set requires interruption, make as minor an adjustment as needed to perform the next uninterrupted. Perform all counts to full-term in strong, organized positions.
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, 6 rounds of:
8 Airplane push-up
8 Kettlebell halo @ minimum 1/4 BW
8 Dip
(Up to) 1 minute rest
Airplane push-up simply begins and end with chest/ hips on the ground and hands off the ground; Maintain tension and position, and push up. If position breaks, elevate as needed and continue. Position and range of motion considered, kettlebell halo should be as heavy as possible for 8 quality reps in each round.
Stay within designated rest, and take less if you need less- standardize breathing, focus on mechanics, and mitigate fatigue by managing your mind.
And then:
10 calories Airdyne (Arms only)
15 calories Airdyne (Legs only)
25 calories Airdyne (Both)
Pace is “aggressive cool-down”, or wp-contentroximately 60% of max RPM.
And finally, “Time under tension”:
Anchored squat @ 15lb. W, 25lb. M
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.