2 x 3 (up to) @ 90% of 2RM
2 x 5 @ 75%
1 x 9 @ (up to) 75%
Rest as needed between sets. If sets require interruption, make a minor weight adjustment and continue. Today, weight for final set of 9 is determined by the success of the 2 x 5 before it. When scheme is listed as “2 x 3″, it always refers to “Sets” x “Reps”. Reminder: Position and execution always govern weight.
2 x 3L, 3R @ as heavy as possible in each set
1 x 5L, 5R @ (up to) 50% of power clean 2RM
Rest as needed between arms and sets, and maintain all details used in the heavier barbell lifts above.
And then, choose either 50 reps or 1 Tabata interval
(:20 sec. work/ :10 sec. rest x 8) of:
Band crawl (Minimum 12ft. distance @ 2 x 1″ band W, 3 x 1″ band M)
50 reps are to be completed as quickly as possible- ideally, inside the 3-minute mark. Tabata interval: Count reps in all rounds– keep effort high and pace strong, and attempt to match reps throughout- ideally, totaling over 50.
And finally, “Time under tension”:
Single kettebell rack hold (Using 3-rep weight from above, switching arms as needed)
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.