3 x 5 @ 75-80% of 2RM
Rest as needed between sets. If a set requires interruption make as minor a weight adjustment as possible and continue 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, 3 rounds of:
10 Pendlay row @ (up to) 60% of 2RM
5L, 5R 1-arm kettlebell row @ as heavy as possible in each set
10 Burpee broad jump
(Up to) 2 minutes rest
If sets at chosen weight require interruption or break position, make a minor adjustment and continue. Take only as much rest as needed to perform the remaining rounds at your full ability.
And then, aggressively:
75 Kettlebell swing @ 35lb. W, 55lb. M
Especially at light weights, every rep is expected to feature excellent positioning and vicious power- every rep of a kettlebell swing should be performed with confidence and violence. If needed at all, keep rest to 3 breaths (not to exceed :15 sec.). Over one year attendance: Take no rest.
And finally, “Time under tension”:
Max-duration plank hold (Organized top of push-up)
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.