3 x 3 @ (up to) 90% of 2RM
3 x 5 @ 75-80%
Rest as needed between sets. If sets require interruption (provided lifts are performed at current, accurate percentages) pause as briefly as needed and complete without decreasing weight. When scheme is listed as “3 x 5″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.
Then:
5 Pull-up
15 Kettlebell “Short swing”* @ (up to) 5RM
5 Pull-up
30 Kettlebell “Short swing” @ (up to) 1/2 BW
5 Pull-up
45 Kettlebell “Short swing” @ 35lb. W, 55lb. M
5 Pull-up
If needed, :20 sec. rest may be taken in each round after kettlebell swing. Kettlebell swing: Power and position govern weight- If we lose our strong hinge, back rounds, or legs fail to snap straight in the “drive” portion of the movement, adjust accordingly and continue safely. Pull-up: Scale to ability (up or down) in each round. Advanced pull-up suggestions include: Weighted, L-pull-up, chest-to-bar, negative. No kip, no butterfly.
And then, “Time under tension”:
Double-overhand grip bar hang
Immediately followed by:
Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes (in each movement), you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.
*”Short swing” denotes a heavy, short-range kettlebell swing with the intent of safely driving as much weight as structurally possible to just below chin height. Today, use weight designated above.