5 x 3 @ 80-90% of 2RM from 06/15/15
1 x 9 @ 60% (Each rep with a full 10/1000 in rack position)
Rest as needed between all sets. If sets require interruption (provided lifts are performed at current, accurate percentages) pause as briefly as needed and complete without decreasing weight. When scheme is listed as “5 x 3″, it always refers to “Sets” x “Reps”. Reminder: Position and execution always govern weight.
Then, on a 5-minute descending clock:
Perform as many full-range, quality chin-up as possible.
Take short, specific rest as needed- focus on small, high-quality sets. If/ once number reaches 50, remaining reps happen as L-chin up.
And then, aggressively:
Our overhead Abmat sit-up features a dowel locked-out in the snatch/ OHS position. If it moves in front of or behind your head at any point, rep does not count. If position breaks entirely, adjust to 2/1 “Prison” Abmat sit-up.