5 x 5 (up to) 80% of 2RM
Rest as needed between sets. If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “5 x 5″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.
Then, 5 rounds of:
3 Tire flip
5 Pull-up (Scaled to ability in each round)
5L, 5R 1-arm 360 (Sledgehammer or mace- 6/8lb. W, 10/12lb. M)
Rest as needed (Up to 2 minutes)
Tire flip: Use assistance as needed, and move aggressively- there is absolutely no value to a casual tire flip. Attach, brace, adjust, re-brace, and drive; The steps don’t have to take long, but they need to occur.
Advanced pull-up suggestions include: Weighted, L-pull-up, chest-to-bar, negative. No kip, no butterfly.
1-arm 360: If this movement is foreign, or clunky, adjust to light kettlebell halo (max 20lb. W, 25lb. M)
Scaled to ability = Each rep/ set/ movement poses a significant challenge for each athletes individual skill level; Put in what you expect to get out.
And then, “Time under tension”:
Anchored squat @ 15lb. W, 25lb. M + 100 1-arm kettlebell swing @ 25lb. W, 35lb. M (cool-down weight)
Switch arms in 5-rep sets; If designated weight is not a cool-down weight, adjust accordingly.
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.