5 x 3 @ 30-40% of 2RM, each with a full 2/1000 pause @ bottom
2 x 5 @ 75% (no pause)
1 x 15 @ 30-40% (broken into 3 x 5 or 10 + 5 as needed)
Rest as needed between sets. If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “5 x 3″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight- especially true in any lift that requires an organized pause. If using double kettlebell back squat, percentages change to 30%, 40%, and 30% at same rep schemes outlined above.
Then, as quickly and violently as possible:
50 Kettlebell Figure-8 @ max 25lb. W, 45lb. M
Move with intent, but do not substitute speed for form. Figure-8 should be powerful and organized- choose a weight that allows for both.
And then, 10 rounds of:
Do not exceed designated rest, either in duration taken or rounds used. Mindful breathing and meticulous movement will mitigate fatigue.
And finally, “Time under tension”:
Max-duration hold with 75% of 2RM in standing back rack
(Heaviest weight squatted above)
Stay in the rack, and directly above clips/ spotter arms. 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. Stand strong and organized- tension helps build strength, provided we stay engaged in the process.