5 x 5 @ 70-80% 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 5″, it always refers to “Sets” x “Reps”.
Then, 5 aggressive minutes of:
If designated weight forces a compromised position, adjust immediately to the next interval down. Count rounds and completed half-rounds.
1 max rep set “Prison” Abmat sit-up
Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance).
In the “prison” situp, we interlock our fingers and keep both hands behind the head. Reps count when shoulders and elbows touch the ground simultaneously. Keep your ass on the ground throughout.