7 x 3 @ (up to) 85% of 2RM
1 x 9 @ 60%
If sets require interruption at designated weight, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “7 x 3″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.
Today: Perform 3 pull-up (full-range and scaled to full ability) and 5L, 5R 1-arm kettlebell row @ 1/4 BW immediately following each set of bench press. Rest as needed once the three movements are complete.
Then, 9 rounds of:
3 Double kettlebell front squat @ as heavy as possible in each
:30 sec. rest
If needed, make weight adjustments during rest to complete strong, uninterrupted sets. As above, position and range of motion always govern weight.
And then, as quickly as possible:
25 calories Airdyne @ 100%
Breathe, focus, and move like you’re being chased. Pace does not change range in push-up; If we’re paying attention, it shouldn’t need to.