3 x 3 @ (up to) 95% of 2RM
3 x 5 (up to) 85% of 2RM
1 x 5 @ 75%
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.
Today: Perform 3 Pull-up and 5L, 5R 1-arm 360 (or 10 light kettlebell halo) immediately following each set of Pendlay row. Rest as needed once the three movements are complete.
Then:
3 x 20 Mace Good Morning @ minimum 12kg. W, 14kg. M
Or
3 x 15 Kettlebell Good Morning @ minimum 70lb. W, 79lb. M
Intersperse movements as desired, adhering to rep scheme and weights for each. Identify which variation is more useful to you, and why, and make each set count.
And then, as many rounds as possible in 5 minutes:
5 Bodyweight row
1 Push-up/ Plyometric push-up
5 Straight jump
1 Burpee
Breathe, hustle, attempt seamless transitions, and move with violence of action.
And finally, “Time under tension”:
Weighted hollow hold/ hollow rock @ 15lb. W, 25lb. M
Today, work in maximum-tension, :20-:30 sec. sets. Accumulate a minimum of two minutes. If you’re not fatigued, and ready to stop, work harder and continue.