(Photo: Strategy for cupcakes, or cupcakes for strategy?)
5 x 5 @ (up to) 75% of 2RM
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 “7 x 5″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.
Advanced pull-up suggestions include: Weighted, L-pull-up, chest-to-bar, negative. No kip, no butterfly.
Then, 5 rounds of:
Position governs weight; recommended at (up to) 75% of power clean 2RM. Attentive, powerful lifts throughout- If mechanics erode or movement slows, adjust accordingly and continue safely. If less than one minute rest is needed in order to perform the next set to full ability, take less.
And then, as quickly as possible:
Move with quality, intent, and violence; Speed is not a substitute for form, meanwhile, too slow is too slow. Effort that walks the border of safety and self-destruction is the quickest road to progress.
And finally, “Time under tension”:
Less specificity does not mean less accountability; think, fact-find, work hard, make progress.
Or, do 25 half-lazy sit-ups and some unspecific mobility and continue to wonder why your strength and positioning aren’t improving.
“Prison” sit-up: Interlock fingers and keep both hands behind the head. Reps count when shoulders and elbows touch the ground simultaneously. Butt stays on the ground, posture is upright at the top; Pace is not a substitute for position, even in simple movements.
Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
Please use them to your advantage!