a discrete 15-minute period of time where you complete as many total reps as possible with two opposing or “antagonistic” exercises
In this case, the two exercises are thrusters and chin-ups, to be performed as follows :
- after warming up, select a 10RM for each exercise
- perform sets of 5 with very short rest breaks (10-15 sec) until fatigue starts to really kick in
- drop down to sets of 4,3,2,1 with longer rest breaks as needed
The goal for future sessions : simply to increase the number of total reps within the allocated 15 min (without directly training to failure). Sounds like fun.