(Photo: Where does the devil live?)
3 x 3 @ 85% of 2RM
3 x 5 @ (up to) 75%
3 x 10 @ 50%
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 10″, it always refers to “Sets” x “Reps”. Reminder: Position and execution always govern weight.
Then:
Benchmark
“Corpse Without a Soul” – 6:58
(Mercyful Fate– “The Beginning”)
8 Kettlebell halo (35lb. W, 55lb. M- Change direction each rep)
8 Kettlebell full-range high pull @ same
Count rounds and half-rounds completed in 6:58.
Today: Dry-run each movement with chosen weight- Once we start, it stays with us no matter what. If position breaks beyond repair in either movement, remainder of time is spent holding the weight in a static position.
Note: If kettlebell is dropped or placed on the ground prior to expiration of time, workout ends and 100 burpees commence.
And then, “Time under tension”:
50 Banded Abmat sit-up + (minimum) 25-calorie Airdyne cool-down
Set Abmat behind you, not underneath you (a few inches from your body, not wedged underneath like a doorstop). With feet placed at/ around hip width, and band placed across the scapula and driven tight with strong external rotation, perform sit-ups without allowing butt to come off the ground or posture to break. Keep a strong, organized arch, and drive hips forward at the top of each rep.
Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
Please use them to your advantage!