1 x 3 @ 90% of 2RM
5 x 5 @ 75%
Rest as needed between sets. If sets require interruption (provided lifts are performed at current, accurate percentages) pause as briefly as needed and complete without decreasing weight. When scheme is listed as “1 x 3″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.
Then:
6, 6, 6, 4, 4, 4
Height increases each set (denoted by commas between). Rest as needed between sets. Each set should be challenging but uninterrupted.
Reverse lunge box jump: Take a full reverse lunge step, and immediately upon return to standing (with hip still loaded), jump on to target. Use the momentum from the lunge to propel the jump- coordinate the return to standing and the takeoff so as to not completely separate the lunge from the jump. Land from the jump with a loaded hip and transition right into the next rep.
And then, immediately, 5 rounds or 10 minutes- whichever comes first:
20 “Prison” Abmat sit-up
20 Kettlebell kayak (25lb. W, 35lb. M)
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. Sustain “prison” variation as long as possible, and adjust to regular Abmat sit-up if position breaks.
Our “kayak” is a full-range Russian Twist and involves trunk rotation and a touch of the implement to the ground on both sides of the body.
L + R side touch = 1 rep.