5 x 2 @ (up to) 95% of 2RM, each with a full, organized, stopped 2/1000 in top position
2 x 10 @ 50%
Rest reasonably between sets. If a set requires interruption, make as minor a weight adjustment as needed prior to the next. When scheme is listed as “5 x 2″, it always refers to “Sets” x “Reps”. Reminder: Position and organized execution always govern weight, and “locked out” always includes a rigid stop of motion.
Then, 10 rounds of:
Extension will govern weight in each round; Insist on straight, strong wrists and a stop of motion with arms locked-out in each rep.
Hard work, thorough positional evaluation and improvement, and scaled-to-full-ability pull-up in each round.
No lazy lifts, no easy reps. If rest is needed, keep it short and specific.
Advanced pull-up suggestions include: Weighted, L-pull-up, chest-to-bar, negative. No kip, no butterfly.
And then, 5 aggressive minutes of:
No rest in a five-minute conditioning piece; Anything over three breaths by any member of the group for any reason other than physical safety equals an additional minute for the entire group; Never be the catalyst for extra credit. Mind your mind, and hunt the work.
And finally, “Time under tension”:
Farmer hold: Designated weight/ duration will pose a different challenge for each person; That is the intention. If one minute holding half your bodyweight in each hand is old news, congratulations. If it is a gigantic challenge, move hard-mindedly though it and know that soon it will be less of one.
Goblet squat: If designated weight is not a cool-down weight, adjust accordingly.
Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
Please use them to your advantage!