5 x 3 @ as heavy as possible in each (minimum 85% of 2RM)
Rest as needed between sets. Although directive is as heavy as possible, sound position and full range of motion always govern weight.
3 x 7L, 7R @ (up to) 60% of heaviest lift above
Ambitious, powerful, uninterrupted sets. Rest as needed between. When scheme is listed as “3 x 5L, 5R”, it always refers to “Sets” x “Reps”.
And then, as quickly as possible:
Take as little rest as possible. If needed, keep it short and specific (3 breaths or less). If designated weight compromises position/ execution, adjust accordingly and continue safely.
And finally, “Time under tension”:
25 Dowel partial pull-over + 25 cat/ cow stretch
Partial pull-over is active cool-down, and should be performed in organized positions- only pull dowel over to point of position break, maintain a brief hold, and repeat. Goal is opening up the upper body after a pulling/ rotation day, and improving position for next time.