1 x 5 @ 60% of 1RM
3 x 3 @ 80+ %
Rest as needed between sets. If a set requires interruption make as minor an adjustment as needed and re-do it uninterrupted. When scheme is listed as “1 x 5″, it always refers to “Sets” x “Reps”.
Then, 6 rounds of:
Adjust weight on kettlebell row when sets with either arm require interruption, and use the most difficult pull-up variation possible in each round.
Pull-up suggestions include: Weighted, L-pull-up, chest-to-bar, strict, negative. No kip, no butterfly.