5 x 2 @ (up to) 85% of 2RM, each with a full 3/1000 at top
1 x 5 @ 75%, each with a full 5/1000 at top
Rest as needed between sets. Perform all counts to full-term in strong, organized positions. All sets are to be performed uninterrupted. When scheme is listed as “2 x 5″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.
Then, 4 rounds of:
Today, bench press should be performed in explosive, uninterrupted sets with full, solid lock-outs. If bar slows, or sets require interruption, make an immediate adjustment. Position and range of motion considered, kettlebell halo should be as heavy as possible for 8 quality reps in each round.
10 calories Airdyne (Arms only)
15 calories Airdyne (Legs only)
25 calories Airdyne (Both)
Pace is “aggressive cool-down”, or approximately 50% of max RPM.