5 x 3 @ (up to) 85% of 2RM
1 x 9 @ 70%
3 x 5 @ 60%
Rest as needed between sets. If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “5 x 3″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.
Climb to a new 5RM using warm-up sets of no more than 10 reps before adjusting weight. Rest as needed, and keep total number of swings under 40 (Ex. 10, 7, 5, 5, 5, 5). If suitably heavy kettlebells are not available, swing the heaviest you have for 3 x 7 followed by 2 max rep sets.
Perform 30 total reps of the most challenging variation possible, only scaling the movement when completion of 3-4 consecutive reps becomes impossible. Rest as needed, and insist on full range of motion and proper mechanics in each rep. If available, vary implement in at least a few sets.
Advanced pull-up suggestions include: Weighted, L-pull-up, chest-to-bar, negative. No kip, no butterfly.
And finally, “Time under tension”:
Max-duration plank hold (Organized top of push-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.
*”Short swing” denotes a heavy, short-range kettlebell swing with the intent of safely driving as much weight as structurally possible to just below chin height.