3 x 5 @ 75% of 2RM
1 x 10 (up to) @ 65%
Rest as needed between all sets. If sets require interruption (provided lifts are performed at current, accurate percentages) pause as briefly as needed and complete without decreasing weight. When scheme is listed as “3 x 5″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.
30 1-arm ground-to-overhead lifts
Select one movement and use it throughout, changing arms as desired. Weight is scaled to ability and challenging- Rest as much as needed, but little as possible. If position breaks or range of motion fails, adjust one interval down and continue safely. Scaled to ability = Each rep/ set/ movement poses a significant challenge for each athletes individual skill level; Put in what you expect to get out.
And then, as quickly as possible:
30 Rocking chair @ 15lb. W, 25lb. M- use bumper plate
30 Push-up (Or, if you choose, 20 push-up + 5 inchworm)
30 Walking lunge @ 15lb. W, 25lb. M- use bumper plate- arms locked out in front of you
30 calories Airdyne
Keep rest to 3 breaths or less if needed at all, and don’t abandon mechanics in favor of pace… Until it comes time for the 30 calories at the end- Then the brakes are off.
And finally, “Time under tension”:
Max-duration double-overhand grip bar hang
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.