5 x 5 @ 80% 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 5″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.
Then:
1 x 5L, 5R @ (up to) 50% of Pendlay row 2RM
5 x 1L, 1R @ 50+% of 2RM
Rest as needed between arms and sets, and maintain all details used in the heavier barbell lifts above. If chosen weight causes interruption in sets or a notable position break, adjust immediately and continue safely.
And then:
50 calories Airdyne
25 Push-up/ Plyometric push-up
50 Walking lunge (Arms extended @ 10lb. W, 15lb. M)
25 Straight jump
This is a sprint, not a jog- pay attention to mechanics and breathing, and hustle. If needed at all, keep rest to 3-5 breaths, and use no more than 3 times.
And finally, “Time under tension”:
Max-duration plank hold (Organized top of push-up)
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.
Note: Today, add 1/2 bodyweight in bumper plates across lower back starting at top of tailbone.