3 x 5 @ 75-80% of 2RM
1 x 10 @ (up to) 60%
Rest as needed between sets. If a set requires interruption make as minor a weight adjustment as possible and continue uninterrupted. When scheme is listed as “3 x 5″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.
Complete as many rounds and partials as possible in 7:48, and note results. Keep a violent pace and laser-focus; Benchmark is not supposed to be easy or casual.
And then, immediately:
18 Medicine ball shuttle run (20 yd. ea. @ 15lb. W, 20lb. M)
Medicine ball remains in-hand but touches the ground at the end of each sprint.
And finally, “Time under tension”:
Max-duration plank hold (Organized top of push-up) + 50 V-up
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.