Day 126 of 360

Pendlay row:

 

3 x 3 @ (up to) 95% of 2RM
1 x 7 @ 75%
3 x 5 @ 60%

 

Rest as needed between sets. If sets of 3 require interruption at chosen weight, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “1 x 7″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.

 

Then, 5 rounds of:

 

3L, 3R Elevator sit-up @ as heavy as possible in each
:30 sec. rest

 

Position considered, each 6-rep set is as heavy as possible, using 1/4 bodyweight as a baseline. Movement may be weighted with kettlebell, sandbag, weight vest, bumper plate, medicine ball, or any combination of.

 

And then:

 

“Airdyne Races”
:15 Airdyne sprint (In a group)

 

Count revolutions- most in :15 seconds “wins” and stays on the bike.

 

The rest proceed immediately and urgently to a round of:

 

5 Kettlebell deadlift @ BW
5 Push-up

 

Each round of deadlift/ push-up must be preceded by :15 seconds on the Airdyne @ 100%. The game doesn’t end until you have completed 50 reps (minimum 5 rounds of racing, win or lose).

 

Today, your reward for winning is more hard work. Do your best to prolong the imminent.

 

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