(Photo: No link in a chain possesses the luxury of sole accountability; One holds tight for all, and all are expected to hold tight.)
3 x 15 @ as heavy as possible in each set
Rest as needed between sets. If set requires more than one brief interruption, adjust as needed to complete the next. When scheme is listed as “3 x 15″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight, and overhead is not a relative position.
Then, 3 rounds of:
Match pace with quality of movement, and vice-versa. Keep counts honest, and do not allow movement transitions to become rest periods.
5/1000 row: In this variation, we hold for a full 5/1000 count in the top position- whether it be chest-to-bar, chest-through-rings/ rope, our goal is keeping the chest even with the hands for the full count on all reps.
And then, practice:
At skill work weights, practice bracing, sequencing and timing of one/ both movements, and add weight as appropriate to fact-check position.
And finally, “Time under tension”:
L- hang/ knees-up hang + 50 cat/ cow stretch
Use any grip you choose in hang, and switch between them as needed. Remember: Hanging in a half-bicep curl is going to make you feel a lot heavier than you are. Use global structure, not regional strength, to support a challenging position for an extended duration. Accumulate at least two minutes, and take as few breaks as possible.
Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
Please use them to your advantage!