(Photo: Many overlook the simple because they misinterpret it as easy… Simplicity + strategy = More effective than complexity.)
3 x 3 @ (up to) 90% 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 9″, it always refers to “Sets” x “Reps”. Reminder: Position and organized execution always govern weight.
Then, 10 rounds of:
For most, push press will (and should) govern weight. Make ambitious choices, and adjust by round as needed. Sound position always governs weight, and “lock-out” is not a relative position.
Advanced pull-up suggestions include: Weighted, L-pull-up, chest-to-bar, negative. No kip, no butterfly.
And then, as quickly as possible:
25 calories Airdyne
No rest, no wandering, no visible change in effort. Breathe, focus, hustle; Short-duration conditioning must be vicious to be valuable.
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!