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) 70% of heaviest lift above
Ambitious, powerful, uninterrupted sets. Rest as needed between. When scheme is listed as “3 x 7L, 7R”, it always refers to “Sets” x “Reps”.
Kettlebell swing: If position breaks, adjust one interval down and continue safely.
Tire smash: In order for hitting a tire with a hammer to be more than novelty, it needs to be performed with power, precision, and fluidity. Focus on mechanics, execution, and timing, and hit the tire like you mean it.
3/1000 row: In this variation, we hold for a full 3/1000 count in the top position- whether it be chest-to-bar, chest-through-rings/ rope, our goal is keeping the chest even with the hands for the full count on all reps.
There is no designated rest here; If needed, keep it short and specific (3 breaths or less).
And then, “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.