3 x 5 (up to) 85% of 2RM
1 x 10 @ 60%
1 x 15 @ 40%
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 execution always govern weight.
Then:
Kettlebell/ Mace Good Morning:
2 x 10 @ as heavy as possible
Rest as needed between sets, and adjust weight/ details immediately if position breaks.
And then, 5 rounds of:
5 3/1000 Bodyweight row
10 Box jump + touch-and-go step down @ height scaled to ability
10 1-arm 360 (Sledgehammer or mace- 6/8lb. W, 10/12lb. M)
:20 sec. rest
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.
Box jump + touch-and-go step down: As soon as both feet touch in step down from box, next jump is powerfully initiated.
1-arm 360: If this movement is foreign, or clunky, adjust to light kettlebell halo (max 20lb. W, 25lb. M)
And finally, “Time under tension”:
One-arm bodyweight row hold (Upside-down plank- use barbell + overhand grip for hold)
Brace as needed with non-working arm, and switch arms as needed. 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.