5 x 3 @ 75% of 1RM
Rest as needed between sets. If a set requires interruption, make as minor an adjustment as needed to perform the next uninterrupted. When scheme is listed as “5 x 3″, it always refers to “Sets” x “Reps”.
Up to 2 minutes rest, then, 4 rounds of:
2-second overhead swing reaches but does not cross the vertical plane and holds there for a full 2/1000. The count starts when the weight stops moving. Keep a neutral spine and active shoulders at all times. (Keep your back straight and push the weight to the ceiling.)
Airplane push-up: Simply begin and end with chest/ guts on the ground and hands and hips off the ground.
“The depth of darkness to which you can descend and still live is an exact measure of the height to which you can aspire to reach.”
Pliny the Elder