7 x 5 @ (up to) 75% of 2RM
1 x 15 @ 60%
If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “7 x 5″, it always refers to “Sets” x “Reps”. Reminder: Position and execution always govern weight.
Today: Perform 5 Chin-up (scaled to ability) and 10 Mace 360 (max 10kg.) or Kettlebell halo (max 1/4 BW) immediately following each set of deadlift, and rest as needed after the three movements are complete.
10 Sprint start + broad jump (Sprint start 20 yd + broad jump back to start = 1 rep)
Our sprint start begins with chest on the ground in the bottom of our push-up position. Today, on call of “Go!”, explode to your feet, sprint approximately 20 yd., and immediately begin broad jump back to start.
And then, “Time under tension”:
Lock into a moderately-banded hinge position with tension and focus, and do some work. Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes (in hinge position), you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.