3 x 5 (up to) 80% of 2RM
1 x 7 @ 65%
1 x 9 @ 50%, each with a full 3/1000 overhead
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 “3 x 5″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight, and overhead is not a relative position.
Then, 4 rounds of:
Transition seamlessly from movement to movement, and attempt no rest. If it is needed, keep it to three breaths or less (not to exceed :15 sec.). Even in fatigue, hold high standards for each rep of every movement; Breathe and move deliberately.
Scaled to ability = Each rep/ set/ movement poses a significant challenge for each athletes individual skill level; Put in what you expect to get out.
And then, “Time under tension”:
Switch arms in 5-rep sets; If designated weight is not a cool-down weight, adjust accordingly.
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.
Ultimately, work until you feel you have made sufficient cool-down/ mobility progress.