(Photo: Say what you mean, mean what you say; Mean what you do, your actions define you.)
3 x 5 @ (up to) 75% of 2RM
5 x 1 @ same, with full, stopped 2/1000 overhead
If a set requires interruption, make as minor a weight adjustment as possible prior to the next. When scheme is listed as “3 x 5″, it always refers to “Sets” x “Reps”. Reminder: Position and organized execution always govern weight, and “locked out” always includes a rigid stop of motion: If/ when in doubt, lock out and pause… don’t guess.
Then:
5 x 2L, 2R @ 40% of 1RM
Rest up to :20 sec. between arms/ sets. Be patient, make progress- add a 2/1000 pause to any transition point that you are struggling with; If we are skipping steps, making a technical error, or trying to hurry through a portion of the movement we are weak at, the 2/1000 will catch it and force an adjustment.
Then, 5 rounds of:
2 Sled drag (20 yd. each @ 1/4 BW)
10 Burpee
Hustle hard, breathe intelligently, and work like you want to be there; If rest is needed, keep it short and specific (3 breaths or less/:15 sec.)
Even in fatigue, the burpee should never become a wiggly, flailing mess; Move powerfully and attentively.
And finally, “Time under tension”:
(Timed) 10-calorie Airdyne sprint + weighted hollow hold @ 15lb. W, 25lb. M + 25 calories Airdyne @ cool down pace
Hollow hold: Today, dumbbell or kettlebell is held directly over chest. Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.
Airdyne: Cool-down pace should look like 30-40% of max RPM.
Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
Please use them to your advantage!