(Photo: The mark of the Damned.)
3 x 7 @ (up to) 70% of 2RM
1 x 9 @ 50%, each with full 2/1000 in lock-out
Rest as needed between sets. If sets require interruption at chosen weight, or range of motion fails, make as minor an adjustment as needed and complete the next uninterrupted and at full-range (locked-out is not a relative position). When scheme is listed as “3 x 7″, it always refers to “Sets” x “Reps”. Reminder: Sound position always governs weight.
15 Pull-up/ chin-up/ mixed grip/ varied implement
15 Box jump
12 Pull-up/ chin-up/ mixed grip/ varied implement
12 Box jump
9 Pull-up/ chin-up/ mixed grip/ varied implement
9 Box jump
6 Pull-up/ chin-up/ mixed grip/ varied implement
6 Box jump
3 Pull-up/ chin-up/ mixed grip/ varied implement
3 Box jump
30 Box jump @ (up to) 15-rep height
There is no designated rest here. If/ when needed, keep it short and specific (3-5 breaths/ no more than :15 sec.); Think of rest as “quality insulation” for what comes next, and not reflection on what made you tired.
Pull-up/ chin-up: Today, change variation/ implement as needed to perform minimally-interrupted sets of full range of motion reps.
Box jump: Height is scaled to ability and should pose a significant challenge in each set.
And then, “Time under tension”:
Double kettlebell rack hold (W- 45lb. x 2, M- 62lb. x 2) + 25 Dowel partial pull-over
Lift and hold in strong, organized kettlebell rack position. 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
Stay aggressive and attentive- tension helps build strength, provided we stay engaged in the process.
Partial pull-over is active cool-down, and should be performed in organized positions- only pull dowel over to point of position break, maintain a brief hold, and repeat. Goal is opening up the upper body and improving position for next time.
Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
Please use them to your advantage!