4 x 5 @ (up to) 75% of 2RM
1 x max rep* @ 60%
Rest as needed between sets. If sets require interruption, make as minor an adjustment as needed to complete a strong, uninterrupted set of 5. When scheme is listed as “4 x 5″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight, and a break in either ends a max rep set.
*Today: Position considered, press may adjust to push press to complete additional reps in final set.
Then:
1 max rep set push-up
1 minute max calorie Airdyne sprint
1 minute rest
1/2 max rep set push-up
Push-up: Stay mindful of position and mechanics throughout. Rest as needed/ desired in the pike or plank position to extend set. Even in a “max rep” set, quality still trumps quantity.
Airdyne: Breathe, focus, and drive. This is a sprint, not a jog- no pacing. Goal is matching output from previous outing; Matching effort should go without saying.
And then, 5 aggressive minutes of:
50 Jumprope
5 calories Airdyne
There is no designated rest- perform quick transitions between movements, and mitigate fatigue by breathing intelligently throughout. Safety considered, there is value to making yourself move in simple conditioning drills. Count and note rounds; Anything under five shows room for improvement.
And finally, “Time under tension”:
Weighted hollow hold @ minimum 25lb. W, 35lb. M
Today, dumbbell or kettlebell is held directly over chest. 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.