5 x 3 @ (up to) 90% of 2RM
1 x 10 @ 60%
2 x 5 @ 60%
Rest as needed between sets. If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “5 x 3″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.
Then, 2 rounds of:
5L, 5R Single kettlebell back squat @ 30% of back squat 2RM*
25 Push-up
1 minute rest
Position considered, start and stay at 30% of barbell back squat 2RM. Scale push-up as needed, and keep rest to the designated 1 minute.
And then, 1 Tabata interval (:20 sec. work/ :10 sec. rest x 8) of:
Battle rope
If counting throws of the rope becomes unsustainable, visual effort is our measuring stick today. Work as hard as you can throughout, and move in strong, organized positions.
And finally, “Time under tension”:
Max-duration hold in standing back rack @ 60% weight from above
Stay in the rack, and directly above clips/ spotter arms. Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes. Stand strong and organized- tension helps build strength, provided we stay engaged in the process.
*Percentages/ rep schemes listed make sense for a back squat 2RM up to 550lb.