3 x 3L, 3R @ as heavy as possible
2 x 9L, 9R @ 2 intervals down from heaviest
1 x 12L, 12R @ 4 intervals down from heaviest
Then:
5 x 3 @ (up to) 85% of 2RM
Make ambitious choices, and adjust weight/ omit under-lifted sets as needed. Conversely, if sets require rest/ interruption, make as minor an adjustment as needed and complete the next uninterrupted.
When scheme is listed as “2 x 9L, 9R″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.
And then, 10 minutes or 10 rounds, whichever comes first:
50 Jumprope
:20 sec. Airdyne sprint (or 5 calories)
2 Rocking chair (weighted or unweighted)
Hustle in the transitions, limit rest, and manage breathing. If 10 rounds are not completed, count and note completed rounds and partials as reference for next time. As always- attempt to complete the task, not run out the clock.
And finally, “Time under tension”:
Weighted hollow hold @ 15lb. W, 25lb. M + 20 calories Airdyne @ cool down pace
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.