5 x 3 @ 85-90% 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:
Max-effort broad jump
From a stationary start, jump as far as possible, measure, and attempt to match the distance a minimum of 10 times. Rest up to :20 sec. between attempts.
And then, 10 aggressive minutes of:
:20 sec. Airdyne @ 75% of max RPM
“Prison” Abmat sit-up (Start at 5 reps, increase in 5-rep increments each set)
Score is simply the highest number reached in Abmat sit-up round. Output may change as fatigue sets, but effort should not. Observed drop in effort = Additional 2 minutes for the group.
In the “prison” situp, we interlock our fingers and keep both hands behind the head. Reps count when shoulders and elbows touch the ground simultaneously. Keep your ass on the ground throughout. If proper position becomes unsustainable, adjust to regular Abmat sit-up.
And finally, “Time under tension”:
Max-duration one-arm plank hold (Organized top of push-up)
Brace and/ or balance as needed with non-working arm, and switch arms as needed. 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.