Climb to and find a 2RM using warm-up sets of no more than 5 reps before adjusting weight. Rest as needed, and keep total number of lifts under 20 (Ex. 5, 3, 3, 2, 2, 2).
5 x 3 @ (up to) 75% of 1RM
Rest as needed between sets. If a set requires interruption, make as minor an adjustment as needed to perform the next uninterrupted. When scheme is listed as “4 x 5″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.
Then, 5 aggressive minutes of:
50 High-knee jumprope (or 20 double-under)
5 Slam ball @ 25lb. W, 40lb. M
If designated weight forces a compromised position, adjust immediately to the next interval down. Keep implements close to minimize time in transition. Count rounds and completed half-rounds.
And then, immediately:
1 max rep set “Prison” Abmat sit-up
In this simple drill, work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance).
In the “prison” situp, we interlock our fingers and keep both hands behind the head. Reps count when shoulders and elbows touch the ground simultaneously. Keep your ass on the ground throughout.