5 x 7 @ 65-70% of 2RM
Rest as needed between sets. Today, each lift features a 2/1000 hold in an organized top position. If sets require interruption, or hold at the top becomes unsustainable, make a minor weight adjustment and continue. When scheme is listed as “5 x 7″, it always refers to “Sets” x “Reps”. Reminder: Position and execution always govern weight.
Then, 5 aggressive rounds of:
Today, entire sequence is performed with one kettlebell. Heaviest 3-rep full-range high pull governs weight in each round. If position breaks or true overhead becomes unsustainable, adjust one interval down and continue safely.
And then, 5 minutes of:
If rest is needed, keep it short and specific, and take it after sit-up. If sit-up mechanics erode, adjust to :15 sec. hollow rock/ hold in each round.
And finally, “Time under tension”:
Max-duration standing hold of deadlift 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.