3 x 5 @ 75% of 2RM
1 x max rep @ 75% of 2RM
1 x max rep @ 60%
Rest as needed between sets. If sets of 5 require interruption, decrease weight for max rep set to 60-70%. When scheme is listed as “3 x 5″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight, and a break in either ends a max rep set.
Then, 3 rounds of:
15 Mace squat @ minimum 10kg. W, 12kg. M
30 Mace 360 @ minimum 8g. W, 10kg. M
90 Jumprope
There is no designated rest- if needed, keep it short and specific (3-5 breaths). Position and range of motion govern weight in squat and 360- if designated weight breaks either, adjust one interval down and continue safely.
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”:
Superman hold/ rock
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.