3 x 3 @ (up to) 95% of 2RM
1 x 7 @ 75%
3 x 5 @ 60%
Rest as needed between sets. If sets of 3 require interruption at chosen weight, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “1 x 7″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.
Then, 5 rounds of:
3L, 3R Elevator sit-up @ as heavy as possible in each
:30 sec. rest
Position considered, each 6-rep set is as heavy as possible, using 1/4 bodyweight as a baseline. Movement may be weighted with kettlebell, sandbag, weight vest, bumper plate, medicine ball, or any combination of.
:15 Airdyne sprint (In a group)
Count revolutions- most in :15 seconds “wins” and stays on the bike.
The rest proceed immediately and urgently to a round of:
Each round of deadlift/ push-up must be preceded by :15 seconds on the Airdyne @ 100%.
The game doesn’t end until you have completed 50 reps (minimum 5 rounds of racing, win or lose).
Today, your reward for winning is more hard work.
Do your best to prolong the imminent.