5 x 3 @ 60-70% of 2RM, each with a full 2/1000 pause @ bottom
2 x 5 @ 75% (no pause)
1 x 15 @ 50% (broken into 3 x 5 or 10 + 5 as needed)
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 3″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight- especially true in any lift that requires an organized pause.
Then:
Benchmark
“Feel Your Pain” 3:28 (Suicidal Tendencies — Join The Army)
10 Band crawl (Minimum 2 x 1″ band W, 3 x 1″ band M)
5 Push-up (Chest to ground, elbows locked @ top)
Count and note rounds and half-rounds completed in 3:28
And then:
35 calories Airdyne (with kettlebell in Goblet position– 25lb. W, 35lb. M)
Mind your posture, don’t soften up, and work hard- it doesn’t have to be fast, but it shouldn’t be lazy.