(Specialty warm-up: 10 bench press @ 1/2 BW + 2/1000 @ top, 10 medicine ball throw)
1 x 9 @ 60% of 2RM, each with stopped 3/1000 @ top
3 x 5 @ (up to) 80% of 2RM
3 x 7 @ (up to) 70%
If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “3 x 5″, it always refers to “Sets” x “Reps”. Reminder: Position and execution always govern weight. Attentive set-ups and re-sets, and violence of action in each lift.
Today: Perform 10 mace 360 (switching L-to-R and top-to-bottom hand evenly) +, and 3 reallllyyyyy slow push-up (patient on the way down, patient on the way up) immediately following each set of bench press, and rest reasonably after the three movements are complete.
Then, 5 rounds of:
20 Medicine ball throw @ 8/ 10lb. W, 10/ 12lb. M
5 calories Airdyne/ equivalent
As little rest as absolutely necessary (If there is a ball available to throw, and something/ someone to throw at, the answer is "zero")
Hurt the wall, hurt the ball, empty the tank, hustle to the bike, and empty it again. Step off the bike, collect yourself like a hard-minded athlete and not a slow-stepping mallwalker, and then, do it again; Hunt the work.
And then, “Time under tension”:
5 Push-up + 10 Airplane push-up +
15 calorie Airdyne/ equivalent sprint + 350 Jumprope (timed) +
50 hollow rock @ 15lb. W, 25lb. M +
15 calories Airdyne/ equivalent @ cool down pace
Hollow rock: Take short rest as needed, and accept no sub-standard reps
Airdyne: Cool-down pace should look like 30-40% of max RPM.