2 x 5 @ 80% of 2RM
2 x 10 @ (up to) 70% of 2RM
Rest as needed between sets. If 5-rep sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. Additionally, if 5-rep weight changes, 2 x 10 will be performed at 60% instead of 70%. When scheme is listed as “2 x 10″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.
5 x 3 @ as heavy as possible in each
As above, rest as needed between aggressive, uninterrupted sets.
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, violently:
There is no pacing or rest here- bite down, breathe in, and drive the bike. Stay ferocious and mechanical throughout- Moving with reckless abandon is one thing- moving with deliberate, technical aggression is something else entirely; One is to be improved on, and the other is to be feared.
Abmat sit-up: Shoulders touch at the bottom of each rep, butt stays on the ground, posture is upright at the top. Pace is not a substitute for position, even in simple movements.
And finally, “Time under tension”:
Bar hang + 50 steps walking lunge @ cool-down pace
Bar hang: Today, use any grip you choose, and switch between them as needed. Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.
Note: If you made it at least one minute last time through, today, hold knees-up in a 90-degree angle or L-sit.