1 max rep set @ 50% of 1RM
1 max rep set @ 75%
Rest as needed between sets. Max rep sets end as soon as range of motion shortens, failure occurs, or bar returns to rack.
5 x 5 @ 70-80% of 1RM
Rest as needed; Today, each lift features a 2/1000 pause in the locked-out top position before returning the bar safely to the floor. If the 2/1000 becomes unsustainable, make as minor an adjustment as necessary to continue safely. When scheme is listed as “5 x 5″, it always refers to “Sets” x “Reps”.
And then, skill work:
Choose the most appropriate variation based on ability and work until progress is made. End goal is improvement of form and fluidity in whichever we choose, and subsequently, achievement of strong, uninterrupted double-unders.