7, 5, 3, 3, 3
Weight increases each set (denoted by commas between). Rest as needed between sets. Start conservatively and end heavy (75-85% of 1RM). Unless position breaks, all sets are performed uninterrupted.
Then:
Airdyne:
Reach max RPM as quickly as possible and then immediately slow to 50% for :30 seconds. Sprint again as soon as :30 seconds is up. Perform 5 rounds- score is # decrease in output- low score wins. (Ex. Highest round: 114. Lowest round: 99. Score: 15)
Then, skill work:
Mace lifts/ swings
Pick 1-2 movements from our “Odd Lifts“ movement list. Spend 5-10 minutes practicing each (at skill work weight) with the goal of making noticeable improvement in the execution and fluidity of the movement.