3 x 3 (up to) 95% of 2RM
1 x 10 @ 65% (use double overhand grip)
1 x 15 @ 40-50%
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 “1 x 10″, it always refers to “Sets” x “Reps”. Reminder: Position and execution always govern weight.
Today: Perform 1L, 1R Turkish Get-up (@ up to 60% of 1RM) immediately following deadlift, and then rest after both movements are complete.
Then:
12 Pull-up
18 Medicine ball throw
9 Pull-up
18 Medicine ball throw
6 Pull-up
18 Medicine ball throw
3 Pull-up
18 Medicine ball throw
Scale pull-up to ability for uninterrupted sets, and transition quickly and aggressively to medicine ball.
Performed casually or too light, the medicine ball thrown today is not enough work. Recommended weights are 16lb. + W, 20lb. + M. Smash the ball through the wall in powerful, organized positions, and get out what you put in.
And then, “Time under tension”:
25 Dowel partial pull-over + 50 Hollow rock
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 pulling/ rotation day, and improving position for next time.