5 x 7 @ 65-70% of 2RM
Rest as needed between sets. If sets require interruption make a minor weight adjustment and continue. When scheme is listed as “5 x 7″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.
Then, 7 minutes of the following kettlebell complex:
1 + 1 + 1 = 1 rep. Goal is fluid, seamless transition from movement to movement, and hand-to-hand switches from side-to-side. Alternate arms as desired.
Weight today is self-scaled and moderate- have a back-up plan in sight if position breaks with initial chosen weight. Take rest of no more than :15 sec., no more than three times.
3/1000 row: In this variation, we hold for a full 3/1000 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. Today, rest briefly (no more than :20 seconds) as needed in 5-rep intervals.
And finally, “Time under tension”:
Weighted hollow hold @ 15lb. W, 25lb. M
Today, dumbbell or kettlebell is held directly over chest. 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.