1 x 3 @ 90% of 2RM
3 x 5 @ 75-80%
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.
Break into sets of 3 or 5 reps, starting as heavy as possible and only adjusting weight when position breaks or reps become singles. Rest as much but not more than you need, and focus on details in every rep. Maintain power and position, stay heavy, and work hard.
Pace should be high, position should be meticulous. No designated rest- if it is needed, keep it to 3 breaths or less. Kettlebell swing: If designated weight breaks position, adjust one interval down and continue safely. Push-up: Proficiency determines variation. If your push-up is a work in progress, or high-quality multiple reps are still a challenge, choose airplane variation today.
And, finally, “Time under tension”:
One max-duration kettlebell/ dumbbell Farmer hold @ 3/4 BW
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.
*Airplane push-up: Simply begin and end with chest/ guts on the ground and hands and quads off the ground. Maintain tension and position, and push up. If position breaks, elevate as needed and continue.