5 x 3 @ 85% of 2RM
3 x 5 @ 70%
Rest as needed between sets. If sets require interruption at chosen weight, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “5 x 3″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.
Today: Perform 3 pull-up (scaled to ability) and 5L, 5R mace 360 (max 10kg.) or kettlebell halo (max 1/4 BW) immediately following each set of lifts, and rest as needed after the three movements are complete.
Then:
20, 15, 10, 5, 5
Weight increases each set (denoted by commas)– begin at moderate weight and end as heavy as possible.
Position and range of motion dictate weight- If chosen weight breaks either, adjust immediately and continue safely.
If suitable weight kettlebells are not available, get creative and make it work with what you have. If dumbbells are available at suitable weights, lift them cautiously and hold them horizontally.
Keep focus on a powerful, dynamic kettlebell high pull transitioning into an organized and aggressive “catch” in the standard Goblet position (hands on side of handles, forearms driven into sides of kettlebell).
And then, 1 Tabata interval (:20 sec. work/ :10 sec. rest x 8) of:
Battle rope
If counting throws of the rope becomes unsustainable, visual effort is our measuring stick today. Work as hard as you can throughout, and move in strong, organized positions.
And finally, “Time under tension”:
20 Dowel partial pull-over + 30 calorie Airdyne @ cool-down pace (alternate 5c full-body/ 5c arms-only)
Partial pull-over is active cool-down, and should be performed in organized positions- only pull dowel over to point of position break, maintain a brief hold, and repeat. Goal is opening up the upper body after a heavy pushing day, and improving position for next time.