5 x 3 @ 85% + of 2RM
Rest as needed between sets. Move as close to recent 2RM as possible for positionally sound, uninterrupted sets. Reminder: Even when lifting heavy, position, organized execution, and full range of motion always govern weight.
5 x 3L, 3R @ as heavy as possible in each set
Ambitious, powerful, uninterrupted sets. Rest as needed between. When scheme is listed as “5 x 3L, 3R”, it always refers to “Sets” x “Reps”.
And then, as quickly as possible, 3 rounds of:
Move deliberately and aggressively, and attempt no rest outside the short, designated duration in each round. If position breaks or set requires interruption at chosen weight, adjust one interval and continue.
Keep kettlebell anchored at the solar plexus or above in each and every rep of Abmat sit-up.
Reminder: Pace does not (or, should not) alter position/ execution.
And finally, “Time under tension”:
Underhand bodyweight row hold (Use barbell + chin-up grip for hold) + minimum 20 calories Airdyne @ cool-down pace
Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes in hold, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.