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.
Then:
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:
Jumprope
High-knee jumprope
Double-under
Choose the most wp-contentropriate 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.