3 x 3 (up to) @ 90% of 2RM
3 x 5 @ (up to) 75%
Rest as needed between sets. If sets require interruption at designated weight, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “3 x 5″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.
Then, 5 rounds of:
If position breaks, range of motion shortens, or pressing sets require interruption, adjust accordingly and continue safely. Reminder: Again, position and range of motion always govern weight, and locked-out/ overhead is not a relative position.
And then, 7 minutes or 7 rounds, whichever comes first:
20 revolutions Airdyne @ 100%
5 reps “GYAOTG”
Goal is completion of 7 rounds, not running out the clock at 7 minutes.
And finally, “Time under tension”:
Overhead/ squat mobility (choose what you need most) + 30 calories Airdyne @ cool-down pace
There is no specific duration here, but in this case, less is not more- Ultimately, work until you feel you have made sufficient cool-down/ mobility progress.