(Photo: When the wait is worse than the work…)
5 x 5 @ (up to) 75% of 2RM
5 x 3 @ 60%
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 “5 x 3″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight, and “locked out” always includes a rigid stop of motion.
Today: Perform 5L, 5R 1-arm 360 (or 10 light kettlebell halo) and 10 push-up immediately following each set of press, and rest as needed after the three movements are complete.
Then:
10 Sled drag (20 yd. @ BW)
50 calories Airdyne
500 Jumprope
”Drag” = forward, and “Pull” = backward. Hustle in transitions, focus on breathing and quality movement, and do not stop.
And then, “Time under tension”:
25 Goblet squat @ 35lb. W, 55lb. M + 50 walking lunge @ cool-down pace + 25 cat/ cow stretch
Lunge: Pace is cool-down, position is detailed and progress-oriented. Knee tracks the foot, heel is firmly planted, and stepping forward does not mean leaning forward; chest stays broad and shoulders drive back as we move forward.
Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
Please use them to your advantage!