3 x 5 @ 85%+ of 1RM
Rest as needed between sets. If a set requires interruption make as minor an adjustment as needed and re-do it uninterrupted. When scheme is listed as “3 x 5″, it always refers to “Sets” x “Reps”.
Then, 1 aggressive round of:
Kettlebell Sequence #1
Around-the-body pass (Left)
Around-the-body pass (Right)
Figure 8
Overhead swing
Swing clean and press (5L, 5R)
Full-range high pull
Halo (5L, 5R)
Hand-to-hand 1-arm swing
Snatch (5L, 5R)
Goblet squat
Sequence #1 consists of 10 total reps of each movement (note L & R). Today, choose a weight that poses a challenge, but allows for uninterrupted sets of each movement. Rest briefly as needed between movements, not during.
And then, Airdyne:
20- 18- 16- 14- 12- 10 revolutions @ true 100%
Slow for :20 seconds between rounds to roughly 50%. Keep a vicious pace during counted revolutions, drive with both arms and legs, and breathe specifically. Output may change, but effort stays at 100%.