5 x 7 @ 65-70% of 2RM
Rest as needed between sets. Today, each lift features a 2/1000 hold in an organized top position. If sets require interruption, or hold at the top becomes unsustainable, make a minor weight adjustment and continue. When scheme is listed as “5 x 7″, it always refers to “Sets” x “Reps”. Reminder: Position and execution always govern weight.
Then, 5 rounds of:
10 Mace shovel @ as heavy as possible
10 Broad jump
100 Jumprope
No designated rest- if it is needed, keep it short and specific (3-5 breaths) and take it after jumprope as a re-set prior to heavy shovel. Move with intent, and jump as powerfully as possible in each broad jump rep.
And then, “Time under tension”:
Max-duration extended-arm mace hold @ 8kg. W, 10kg. M
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.