2 x 5 @ 75% of 2RM
1 x max rep @ 75% of 2RM
1 x max rep @ 60%
Rest as needed between sets. If sets of 5 require interruption, decrease weight for max rep set to 60%. When scheme is listed as “2 x 5″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight, and a break in either ends a max rep set.
Then, 9 aggressive rounds of:
If designated kettlebell swing weight creates/ forces a compromised position, make as minor an adjustment as needed to continue safely.
Our sprint start begins with chest on the ground in the bottom of our push-up position. Today, on your own count, explode to your feet, sprint approximately 20 yd., and immediately transition to either quick rest or kettlebell swing.
And then, for max calories:
One minute Airdyne sprint
Breathe, focus, and drive. This is a sprint, not a jog- no pacing. Cash it out, because you can’t take it home.
And finally, “Time under tension”:
Max-duration hold in standing back rack @ heaviest squat from above
Stay in the rack, and directly above clips/ spotter arms. 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. Stand strong and organized- tension helps build strength, provided we stay engaged in the process.
We teach class, because although it is hard work, it is valuable. It reinforces crucial positions for the day, reiterates safety, organizes weights, rep schemes, and time structures so there is no guesswork once moving, and eliminates the “I thought there was rest each round” excuse.
Overall though, it allows those training in our facility to see, day in and day out, that we know what they are doing and why, and can articulate it in a way that makes them feel confident in following our direction and allows them to work hard without reservation. If training in a group setting: Does your class operate with structure and purpose? Why not?