5 x 5 @ (up to) 80% of 2RM from 03/18/15
Rest as needed between sets. If a set requires interruption make as minor an adjustment as needed and re-do it uninterrupted. When scheme is listed as “5 x 5″, it always refers to “Sets” x “Reps”.
2 minutes rest, then, as many rounds as possible in 5 minutes of:
Move aggressively, and insist on full range of motion in all reps. 4 + 3 + 2 + 1 = 1 round. If needed, rest briefly and specifically, and scale movement if position breaks.
And then, accumulate as quickly as possible:
120 revolutions Airdyne (Arms only)
60 Hollow rock
Complete uninterrupted, or break into 60 + 30 x 2. Hustle on the Airdyne, and be constantly mindful of position in hollow rock.
Finally, skill work:
Practice both of the movements above at skill work weights, and note improvement in each. Start with the single-arm versions of each if necessary, and practice the more difficult variations as appropriate. Spend enough time to note improvement.