3 x 10 @ (up to) 70% of 2RM
Then:
2 x 5L, 5R @ as heavy as possible in each set
Rest as needed between sets in both movements. If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “3 x 10″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight. Especially in maintaining quality in longer-rep sets, attention to set-up and re-set is a must.
And then, for time:
50 Slam ball @ 15lb. W, 25lb. M
50 Jumping pull-up
25 V-up
25 Abmat sit-up @ minimum 1/4 BW
There is no designated rest- If needed, keep it short (2-3 breaths) and immediately resume aggressive work; Safety considered, there is value to making yourself move in simple conditioning drills.
And finally, “Time under tension”:
Max-duration plank hold (Organized top of push-up) + 20 calorie Airdyne @ cool-down pace
Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.
Note: Today, add a minimum of 1/2 bodyweight in bumper plates across lower back starting at top of tailbone. Goal today is enough weight to allow stability for between :20 – :30 sec.