5 x 5 @ 75% of 2RM
1 x max rep @ 65%
Rest as needed between sets. If sets require interruption (provided lifts are performed at current, accurate percentages) pause as briefly as needed and complete without decreasing weight. When scheme is listed as “5 x 5″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight, and a break in either ends a max rep set.
Then, 15 rounds of:
3 3/1000 Bodyweight row
:15 sec. rest
3/1000 row: In this variation, we hold for a full 3/1000 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.
And then, with a partner and as quickly as possible:
Today, as soon as the ball is thrown, an air squat is performed, recovered from, and the ball is received. Goal is no pause between throw, squat, and catch. Position, pace, and breathing play equal parts in staying ahead of the ball in this drill.
And finally, “Time under tension”:
Anchored squat @ 15lb. W, 25lb. 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.
Understandably, those committed to excellence in their chosen athletic field are always looking for “performance enhancements”, and many end up guessing, spinning wheels, and running circles during the quest.
Let’s not forget that the safest and soundest performance enhancement is enabling your body to move in the most well-organized and powerful positions possible; Address all the details that insulate the movement, and not simply the movement itself.