3 x 5L, 5R @ as heavy as possible in each set
2 x 5L, 5R @ 2 intervals down from heaviest above
1 x 10L, 10R @ 50-60% of heaviest above
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 5″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.
Rest up to 1 minute, then:
1 max rep set push-up
1 minute rest
1/2 of max rep set push-up
Stay mindful of position and mechanics throughout, and scale to ability from the beginning if quality push-up on the ground is not yet in your toolbox. Rest as needed/ desired in the pike or plank position to extend set.
And then, aggressively:
50 calories Airdyne
5 minutes rest
50 calories Airdyne
Today: Alternate arms + legs (full-body) with arms-only (feet on pegs) in exact 5-calorie intervals.
Drive power from your midline, and move the bike with your whole body. Goal is to match or improve time to completion from round 1 to round 2. This is a sprint, not a jog- no pacing, no dawdling.
And then, “Time under tension”:
5 rounds of: 10 Hollow rock + 10 “Prison” Abmat sit-up
Shoulders touch at the bottom of each rep, butt stays on the ground, posture is upright at the top. Pace is not a substitute for position, even in simple movements.