3 x 5 (up to) 80% of 2RM
2 x 10 @ 50%
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 “3 x 5″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.
Then, 4 aggressive rounds of:
Tire flip: Use assistance as needed, focus on strong set-up and re-set in each flip, and move aggressively- there is no such thing as (and absolutely no value to) a casual tire flip.
5/1000 row: In this variation, we hold for a full 5/1000 count in the top position- whether it be chest-to-bar, chest-through-rings/ rope, our goal is keeping the chest even with the hands for the full count on all reps.
Rest: Today, take it if you need it, and don’t if you don’t.
And finally, “Time under tension”:
Max-duration standing hold of 10-rep weight from above
(Use double-overhand grip)
Lift and hold in strong, organized deadlift top position. 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.