5 x 10 @ (up to) 60% of 2RM
If a set requires interruption, make a minor adjustment prior to starting the next. When scheme is listed as “5 x 10″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.
Then, 10 minutes of:
Hustle in the transitions, manage breathing, and attempt no rest. Count rounds and completed partials- goal should be 10+.
And then, “Time under tension”:
Superman hold/ rock + 50 cat/ cow stretch + Airdyne (minimum 20 calories @ cool-down pace)
Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time in Superman reaches two minutes, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.