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.
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:
Breathe, hustle, attempt seamless transitions, and move with violence of action.
And finally, “Time under tension”:
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.
Wolves of Istanbul. Blackboard Strength & Conditioning.