(Photo: On a hinge-heavy day: Tell the legs straight, don’t simply ask them… )
5 x 5 @ (up to) 80% of 2RM
1 x 10 @ 60% of 2RM, each with a full 3/1000 in top position
If a set requires interruption, make as minor a weight adjustment as possible prior to the next. When scheme is listed as “1 x 10″, it always refers to “Sets” x “Reps”. Reminder: Position and organized execution always govern weight, and top position of each lift always includes a rigid stop of motion.
Then, 5 aggressive minutes of:
Move with deliberateness and intent; No lazy push-up, no passive throws.
There is no value to lackadaisical, un-powerful power movements. Hurt the wall, hurt the ball, empty the tank.
And then, “Time under tension”:
25 Goblet squat @ 35lb. W, 55lb. M + 50 Abmat sit-up + 25 cat/ cow stretch
Abmat sit-up is any variation you choose, and adjusted between them as desired. Mind position and mechanics, and draw value. Keep rest to :15 sec. or less, no more than twice.
Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
Please use them to your advantage!