1 x 5 @ 80% of 2RM
1 x 5 @ as heavy as possible
2 x 5 (up to) 80% of 2RM
1 x 10 @ 60%
Rest as needed between sets. If 5-rep sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “2 x 5″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.
Then, 5 rounds of:
Attempt no rest outside the designated minute in each round- perform quick transitions between movements, and mitigate fatigue by breathing intelligently throughout; Safety considered, there is value to making yourself move in simple conditioning drills. If designated weight in full-range high pull creates a compromised position, adjust one interval down and continue safely.
Airplane push-up simply begins and end with chest/ hips on the ground and hands off the ground; Maintain tension and position, and push up. If position breaks, elevate as needed and continue.
And then, “Time under tension”:
Anchored squat @ 15lb. W, 25lb. M
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.