2 x 3 (up to) @ 90% of 2RM
2 x 5 @ 75%
1 x 9 @ (up to) 75%
Rest as needed between sets. If sets require interruption, make a minor weight adjustment and continue. Today, weight for final set of 9 is determined by the success of the 2 x 5 before it. When scheme is listed as “2 x 3″, it always refers to “Sets” x “Reps”. Reminder: Position and execution always govern weight.
Then, 5 rounds of:
Start as heavy as possible and adjust weight by round as needed; Sets should be challenging, uninterrupted, and governed by strong, organized lock-outs. Today: :20 sec. rest between arms is recommended, but not mandatory.
And then, 5 aggressive minutes of:
Keep jump and push-up organized and quick, and hustle in transitions between movements: Dawdling by any member of the group equals extra minutes for all members of the group. There is no designated rest here- if it is needed, keep it short and specific (3 breaths); Safety considered, there is value to making yourself move in simple conditioning drills.
And finally, “Time under tension”:
Max-duration double kettlebell rack hold (W- 35lb. x 2, M- 55lb. x 2)
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. Stand strong and organized- tension helps build strength, provided we stay engaged in the process.
“Success seems to be largely a matter of hanging on after others have let go.” – William Feather