(Photo: Slower, not faster. Lighter, not heavier. Pause, don’t rush; There are differences between “learning to do” and simply “doing”.
There’s occasional times for one, and many times for the other. )
5 x 5 @ (up to) 70% of 2RM
1 x max rep @ 50%
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 “5 x 5″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight, and a break in either ends a max-rep set.
Then, 10 minutes of:
3 + 5 + 3 + 5 = 1 round. Goal is fluid, seamless transitions from front to back, and left to right. Keep rest to between rounds, only as actually needed, and under :20 sec. Goal is to “wear the weight” for as much of the 10 minutes as we are able.
If movement or transitions are unfamiliar to you, please refer to the linked video. Each set should pose a significant challenge; weakest lift/ transition governs weight. Have scaled options (up or down) nearby so as to minimize wandering.
And then, 1 Tabata interval (:20 sec. work/ :10 sec. rest x 8) of:
Count and attempt to match reps throughout; Though output may change, effort should remain at 100% in each and every round.
And finally, “Time under tension”:
L- hang/ knees-up hang + 50 cat/ cow stretch
Use any grip you choose in hang, and switch between them as needed. Remember: Hanging in a half-bicep curl is going to make you feel a lot heavier than you are. Use global structure, not regional strength, to support a challenging position for an extended duration. Accumulate at least two minutes, and take as few breaks as possible.
Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
Please use them to your advantage!