(Photo: Nothing to see here; Just some willing adults belted into a bunch of giant rubber bands… )
3 x 5 @ (up to) 80% of 2RM
3 x 9 @ 60%
Rest as needed between sets. If a set requires interruption, make as minor a weight adjustment as possible prior to the next. When scheme is listed as “3 x 5″, it always refers to “Sets” x “Reps”. Reminder: Position and organized execution always govern weight, and “locked out” always includes a rigid stop of motion.
Then, 7 rounds of:
Each round of kettlebell high pull and row is to be as heavy as possible; Adjust as needed (up or down) based on the previous set. Make ambitious choices, and scale weight and movement variation to full ability in each round.
Reminder: “Scaled to ability” is not a statement that should elicit a sense of relief; Quite the opposite. It should prompt attention and effort that walks the border of safety and self-destruction. Anything less will not lead to progress.
And then, 7 rounds of:
:15 sec. Airdyne sprint
:15 sec. rest (keep pedals moving @ 20-30%)
Breathe, focus, move with power and intent, and accumulate as many calories as possible. Pace may change, but effort should not.
And finally, “Time under tension”:
Weighted hollow hold @ 15lb. W, 25lb. M + 25 calories Airdyne @ cool down pace
Hollow hold: 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.
Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
Please use them to your advantage!