5 x 5 @ 75% of 2RM
1 x 10 @ 50%, each with 3/1000 hold in top position
Rest as needed between sets. If a set requires interruption make as minor a weight adjustment as possible and continue uninterrupted. When scheme is listed as “1 x 10″, it always refers to “Sets” x “Reps”. Reminder: Position and organized execution always govern weight.
Then, 5 aggressive minutes of:
Hustle in transitions between movements: Dawdling by any member of the group equals extra minutes for all members of the group. There is no designated rest here- if it is needed, keep it short and specific (3 breaths); Safety considered, there is value to making yourself move in simple conditioning drills.
Note: If 5 rounds are not completed inside the 5-minute clock, complete 5 rounds and then break. Conversely, if 7 rounds are completed inside the descending clock, note time to completion and break.
And then, 3 rounds of:
25 calories Airdyne
1 minute plank hold
Put in what you expect to get out of this simple, but far from easy, drill. If appropriate pace is kept during the calories, even for the most advanced, the plank should pose a significant challenge. If it doesn’t, question the participant, not the process.
And finally, “Time under tension”:
50 1-arm kettlebell swing @ 25lb. W, 35lb. M (cool-down weight) + 25 calorie Airdyne @ cool-down pace
Switch arms in 5-rep sets; If designated weight is not a cool-down weight, adjust accordingly.