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 execution always govern weight.
Then:
10 Kettlebell Good Morning @ as heavy as possible
15 Banded Good Morning (Banded to ability for one strong, uninterrupted set)
Rest as needed between movements, and adjust weight/ tension immediately if position breaks.
Then, as quickly as possible, 2 rounds of:
15 1-arm kettlebell swing @ 35lb. W, 55lb. M (Left)
:15 sec. rest
15 1-arm kettlebell swing @ 35lb. W, 55lb. M (Right)
15 Bodyweight row
150 Jumprope
1 minute rest
Pace should be vicious, position should be meticulous. Take no rest outside of the designated durations. If designated weight breaks position in kettlebell swing, adjust one interval down and continue safely.
And then, “Time under tension”:
Performed passively, this is not an effective piece- lock into a hinge position with tension and focus as if it were weighted, and do some work. 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.