5 x 7 @ (up to) 75% of 2RM
1 x (up to) 15 @ 50%
Rest as needed between sets. If set requires interruption, adjust as little as needed to complete next set uninterrupted. Today, if 15 reps are reached with 50% of 2RM, set ends. When scheme is listed as “5 x 7″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.
Then, as quickly as possible:
25 Kettlebell swing @ 35lb. W, 55lb. M
5 Breaths
25 Kettlebell swing @ 35lb. W, 55lb. M
25 Push-up
5 Breaths
25 Kettlebell swing @ 35lb. W, 55lb. M
25 Straight jump
5 Breaths
25 Kettlebell swing @ 35lb. W, 55lb. M
25 Jumping pull-up
25 calories Airdyne
5 calories Airdyne (Arms only)
Weight is light, pace should be vicious, position should be meticulous. Take no rest outside the designated 5 breaths.
And then, “Time under tension”:
Bodyweight row hold (Upside-down plank- use barbell + double overhand grip for hold)
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.