Workout 3: Heavy Bag: 6-8 x 3 minute rounds (depending on how my knee is feeling) Bridging work (variety) 5-8 sets.
* means I am using a weight where at 12 reps on 1st set, I could manage 1 or 2 more. I rest only 40 seconds between sets,and all subsequent sets are to failure. I set a fast controlled rep tempo, and try and keep point of failure above 5 reps by the last set, even if I have to use rest-pause. Very intense.