5 x 2 (up to) 90% of 2RM
2 x 10 @ 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 “5 x 2″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.
Then, 4 rounds of:
5/1000 row: In this variation, we hold for a full 5/1000 count in the top position- whether it be chest-to-bar, chest-through-rings/ rope, our goal is keeping the chest even with the hands for the full count on all reps.
Tire flip: Use assistance as needed, focus on strong set-up and re-set in each flip, and move aggressively- there is no such thing as (and absolutely no value to) a casual tire flip.
And then, 3 rounds of:
Good Mornings and straight jump are banded/ performed aggressively- if performed at our full ability, we should want the rest.