Originally Posted by
Mark E. Hurling
This morning was speed sets, or dynamic effort, or velocity based training. It goes by different names according to who espouses it. It 10 sets of 3 reps with 60 seconds rest between sets with 60% of 1RM moved as fast as could be done.
Bench Press: 10 x 3 with 140.
Hammer High Row: 10 x 3 with 225.
Bench Dips: 10 x 3 with bodyweight.
Rolling and external rotation work.
These speed sets are supposed to be good for cardio. Normally, my slower, heavier work with singles and such nets me 75%-80%+ of maximum heart rate. Today skimmed under that at 69%. Surprising that.