5 x 5 @ 75-80% of 2RM
Rest as needed between sets. If sets require interruption, make a minor weight adjustment and continue. When scheme is listed as “5 x 5″, it always refers to “Sets” x “Reps”. Reminder: Position and execution always govern weight.
Then, 5 rounds of:
5L, 5R Kettlebell push press @ as heavy as possible
10 Kettlebell halo + extension @ max 1/4 BW or
Mace 360 @ max 10kg. W, 12kg. M
10 Box jump @ 20″ W, 24″ M
1 minute rest
Move seamlessly during work rounds, and hustle in transitions; work during the work, and rest during the rest. If sets of any movement require interruption, make as minor an adjustment as needed to continue safely.
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.
Break during hollow rock as needed to maintain integrity of movement; No lazy reps.