5 x 3 @ (up to) 85% of 1RM
1 max rep set @ 60% of 1RM
Rest as needed between sets. If a set requires interruption, make as minor an adjustment as needed to perform the next uninterrupted. Max rep sets end as soon as range of motion shortens, failure occurs, or bar returns to rack. When scheme is listed as “5 x 3″, it always refers to “Sets” x “Reps”.
Then, as quickly as possible:
40 Jumping pull-up
40 Rocking chair
40 “Prison” Abmat sit-up
Use as little weight/ assistance as possible in rocking chair, and move in excellent positions throughout. If rest is needed, keep it short and specific.
In the “prison” situp, we interlock our fingers and keep both hands behind the head. Reps count when shoulders and elbows touch the ground simultaneously. Keep your ass on the ground throughout. If proper position becomes unsustainable, adjust to 2:1 regular Abmat sit-up.