5 x 3 @ (up to) 85% of 2RM
1 x 10 @ 70%
2 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.
Then, 5 rounds of:
There is no designated rest in this piece- recover breathing during quick transitions between movements, and mitigate fatigue by breathing intelligently throughout. Box height for standard and reverse lunge jump are scaled to ability, and challenging. Adjust by round as needed.
And then, “Time under tension”:
Max-duration hold in standing back rack @ 60% weight used above + 50 “Prison” Abmat sit-up
Stay in the rack, and directly above clips/ spotter arms. 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.