(Photo: Adjusting one without addressing the other is the equivalent of only tying one shoe… Will you die? Almost certainly no. Will you stumble? Almost certainly yes. Make good decisions, and then insulate them with… good decisions.)
5 x 3 @ 80% of 2RM
3 x 15 @ 50%
1 x 15L, 15R @ 1/2 BW
1 x 10L, 10R @ 1/4 BW
If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “5 x 3″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.
Then, as quickly as possible:
50 calories Airdyne
No rest, no wandering, no visible change in effort. Breathe, focus, hustle; Short-duration conditioning must be vicious to be valuable.
And then, “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!