7 x 5 @ (up to) 75% of 2RM
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 “7 x 5″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.
Complete in order and uninterrupted. Scale push-up to ability, and demand full range of motion in both push-up and jumping pull-up. There is no designated rest- if it is needed, keep it short and specific (3-5 breaths); Safety considered, there is value to making yourself move in simple conditioning drills.
And then, “Time under tension”:
Anchored squat @ 15lb. W, 25lb. M
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.