3 x 2 @ (up to) 85% of 1RM, each rep with a full 3/1000 at the top
3 x 5 @ (up to) 75% of 1RM
Rest as needed between sets. If chosen weight + the 3/1000 hold creates/ forces a compromised position, scale weight accordingly. When scheme is listed as “3 x 5″, it always refers to “Sets” x “Reps”.
Then, 5 rounds of:
7 Ab wheel roll-out (Or, if needed, 19 perfect V-up)
5 3/1000 underhand bodyweight row
3 Chin-up (Scaled to ability in each round)
100 Jumprope/ 50 Double-under
Alternate jumprope variation by round as needed/ desired, and hustle throughout. There is no designated rest today- if needed, keep it short and specific.
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. Today, use underhand (chin-up) grip.